The Kettlebell Swing: Why It’s The Perfect Exercise

A good kettlebell workout can work on the muscles in a very different way than your body is used to. An intense Kettle bell workout has numerous cardiovascular and muscular benefits including fat loss.


If you were looking for a single exercise to care for the human frame you’d probably look for an exercise that helped us regain our posture from one of sitting hunched over to one that was upright, extended, and open. You’d probably also look for an exercise that worked the posterior chain to overcome all the negative effects of sitting and, if you could find one exercise that could do both of those, you’d probably also wonder if you could find one super exercise that could strengthen your heart and help you lose weight, too.


It’s called the kettlebell swing.


Here are the reasons why it’s become the number one exercise most people should be doing:


Reason #1 – It’s Better for Your Back

Firstly, and perhaps most significantly, Dr. Stuart McGill found kettlebell swings show a reversed polarity of posterior shear at L4 and L5 when compared to traditional posterior chain exercises.1 This is important because for those with lower back issues traditional posterior chain exercises such as deadlifts, good mornings, etc. may exacerbate the condition, while swings may not. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for.


Reason #2 – Lower Loads are Safer

Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low. A well-performed swing is ballistic in nature. A swing should be punched forward by the hips, not pushed slowly into place. For those wondering what I’m speaking about picture the difference between a bullet and a missile. In the RKC we speak of ballistics and grinds. A ballistic is a bullet – one moment of acceleration then it is coasting after being fired. A grind is like a missile – constantly being pushed along, no matter how fast or slow it moves.


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