By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer, UESCA Certified Running Coach, KBC Level 1 Kettlebell Instructor | Fitness Trainers St Louis Park MN
The Kettlebell Swing is likely the most widely known kettlebell exercise. It’s explosive and powerful form is iconic and has become a symbol for athleticism. But why is the kettlebell exercise so highly regarded in strength training routines? Let’s dig in and gain an understanding of why.
- It Is a Compound Movement
- The Kettlebell Swing is what’s known as a compound or multi-joint movement. Compound movements work a large grouping of different muscles that work together to execute the movement. This means more activation of more muscle groups and fibers, leading to more strength gains and a more functional exercise that can be applied to the mechanics of real world movements. The swing works at the hip joint, knee joint, and shoulder joint and incorporates the glutes, hamstrings, low back, core, shoulders, and the postural muscles of the upper back.
- It Builds Explosive Athletic Power
- The Kettlebell Swing is dynamic in nature, meaning that you’re not moving at a set pace during the movement. Rather, the swing requires the use of explosive power that is primarily generated by the glute and hamstring muscles in what’s known as a hip hinge movement (see the video for a further demonstration of the hip hinge). This explosive power closely matches the athletic demands of many sports from distance running to soccer.
- It Protects The Back
- That’s right, when done correctly the Kettlebell Swing actually protects the back! The reason for this is the lack of sheer forces on the spine when you are in the hinged position. Since the kettlebell is actually underneath and/or behind you, there are no sheer forces on the spine when you are bent over at the hips, unlike deadlifts, squats, and other common lower body movements. In addition, learning to hinge at the hips helps you lift more with the hips and lower body rather than the back in real life situations, further protecting the spine.
- It Uniquely Strengthens the Posterior Chain
- The posterior chain is a network of muscles that run along the backside of the body from the neck down to the calves. This group of muscles is often overlooked because they are less visible in the mirror, but are incredibly important for all functional and athletic movement. The powerhouses of the posterior chain are your Glutes, Hamstrings, and Mid+Low Back. There are very few movements that effectively work all of these as a unit, and the swing is one of them.
- It Is the Foundation For Other Kettlebell Exercises
- Mastering the dynamic nature of the Kettlebell Swing can take some practice, but once you have it down, you have opened yourself up to other great kettlebell moves such as a the Snatch, The High Pull, The Clean and Press, Single Arm Swings, and more!
If you’re looking for a great personal trainer in St Louis Park MN, then don’t hesitate to contact your local personal trainers at 3CLICK Fitness today!