The Kettlebell Swing

It all begins and ends with the kettlebell swing.

During a kettlebell swing, every muscle in your body is involved in every repetition, with a specific emphasis on the entire posterior chain. Our posterior chain is responsible for our posture. When these muscles are weak, our posture is normally poor,

A proper swing involves bending at the hips, not the knees, and using a strong contraction and thrust of the gluts to propel the kettlebell up. Your lats and abdominals take over to control the kettlebell as it transitions from the upswing to the downswing, and then you repeat the process.

Kettlebell swings can be done with one or two hands. They can lead to cleans to the shoulder or snatches overhead.

A Kettlebell swing is a full body move that provides full body mobility, stability, strength, power and cardio while enhancing one's concentration.


Use it or lose it. The human body is designed to move. All joints in our bodies are surrounded by synovial fluid when we move this fluid pumps in and out of our joint providing proper nutrients to the tissue. Muscles are very similar. When we stop moving our muscles actually become physically shortened causing decreased range of motion and weakness.
Kettlebells help us solve the mobility issue because when we swing a kettlebell every muscle in our body is activated and is taken through repetitive movements of contraction and relaxation. This keeps our muscles flexible and enhances blood and nerve flow as well as making our large joints move through their full range of motion while under tension.


Every joint in the body has multiple sensors that let our brains know the position of that joint at all times. If these joint are injured or if we hold them in poor postural position then our sensors become disrupted. Because the weight of a kettlebell is not centered like that of a dumbbell or barbell, kettlebell training can help build stability with instability. Kettlebells teach your body to deal with an off-center of gravity. This means that your smaller stabilizer muscles are activated more than with traditional exercises, thus making them stronger and more stable.


To be strong has always been associated with big muscles that come from spending hours in the gym working out one muscle group at a time. True strength is functional strength which allows our bodies to adapt to the demands of all our daily activities and be explosive in our athletic movements. While weight machines and certain exercises train our muscles individually, kettlebell exercises train your body as a whole, utilizing almost every muscle group working together.


Power is needed for almost any physical activity but is especially important for athletes. Power is defined as the body’s ability to generate as much force as possible, as quickly as possible. Or in other words explosiveness. Kettlebell training has the distinct advantage of being able to produce ballistic movements more easily than dumbbells. Ballistic movements produce maximum velocity and acceleration over the shortest amount of time. When these movements are repeated over and over again, they increase your power-endurance.


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