The kettlebell swing is the most foundational of all kettlebell exercises. In this post let’s go deep on why this is and how it’s possible for you to use it to get stronger, better conditioned, eliminate fat, and achieve all of your physical goals.

The swing is a ballistic exercise. What does this mean? The entire nature of it actually is moving with no point for rest. If you take a squat as an example at the top position you can rest. There is also the bottom of the movement though folk tend to go thru that fast. While the swing has a top and a bottom there is no rest.

Some of the people say that momentum is doing all the work. Incorrect. While there is momentum in this movement that momentum has to be started by muscle. In truth the whole time you are accelerating or decelerating the kettlebell. This takes power and strength. And it’s at once applicable to several sports. Whereas most weight lifting is down slow and steady, few sports are. Instead this acceleration and deceleration is employed. A kettlebell is a good way to train that capability.

The swing also uses the posterior chain. Don’t really want to be too technical here. What that suggests is the whole back side of the body. When people first see or try the kettlebell swing they often raise it with their shoulders. But that is not how its done. Instead the back, hips and legs provide all of the power. These muscles aren’t well trained in the overall public. But they should be and swings are a phenomenal method to get there.

You also learn how to use your whole body as one unit. The hands keep hold of the kettlebell, regularly with a thick handle, thus building some grip strength, another oft neglected aspect of strength training. But that power from the hip snap is broadcast up and thru the hands. Clear sports applications once again.

Then you have strength and endurance. In one exercise you get both. The swing can be done with big weights to build amazing explosiveness. It can also be done with a lighter weight for hundreds and even thousands of reps in a single workout (and for truly superhuman people a single set).

If you had one exercise you could do, the kettlebell swing wouldn’t be a bad choice. This also builds all the basics required for more advanced exercises like the kettlebell snatch test.

Logan Christopher runs Legendary Strength. If you would like to learn more on the benefits of kettlebell training examine it. For instance here’s a great article on the kettlebell snatch.

Tags: exericse, kettlebell swings, kettlebells, Strength Training
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