Why The Kettlebell Swing Is The Perfect Exercise
While the barbell is great for strength development, the kettlebell is king when it comes to building stamina. If you’re looking for an exercise which can help with posture, heart health and weight loss, then look no further than the kettlebell swing.
However, don’t try and learn it by watching the locals down the gym – many people struggle to do the exercise correctly and are failing to reap the maximum results. Over at Breaking Muscle, they explain why the kettlebell swing is the ideal workout:
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. 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.
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.
Make It Even Safer With Breath
One of the least used tools for power generation or lifting safety is our breath. Try this simple experiment – put your hands over your stomach and exhale like a sigh. Now, sniff air into your belly through your nose and then exhale short and sharp like you’re trying to blow out a candle far away.
If you’re struggling to get the swing right after looking at videos or pictures, then make sure to find a qualified personal trainer who can give you face-to-face advice. The most important thing first and foremost is your health. Once you get the technique nailed, then you’ll be well on your way to reaching your fitness goals in no time. So get out there and pick up a damn kettlebell already!
About Matt Lawson Matt Lawson is a UK based sports journalist who covers all the latest football (soccer) news and matches for the Press Association. A keen Newcastle United fan, Matt is usually found either watching or playing the beautiful game.