The Kettlebell Swing: The Shotgun Exercise

KettleBell Swing:

Everyday benefits

By: Nicholas Parmigiano MSPT, BSHS, CKTP, ACE-CPT, FMS, Crossfit Kettlebell Instructor

         The Kettlebell Swing is a fundamental exercise of what is one of the most popular exercise techniques of today – Kettlebell Training.  Used for fitness by most, I have been successful gearing this ancient art of training into Physical Therapy and Rehabilitation treatments for my patients with great results.  I call it the ‘Shotgun Technique’ because you can get the most “bang for your buck” by incorporating it into your program.  I have listed below just a few of the many benefits of this excellent exercise.

Lumbar Muscle Endurance:

         Many therapists and trainers feel that their clients are suffering from lower back pain due to strength deficits in their core and lumbar paraspinals.  They focus their sessions on seated trunk extensions using gym equipment or Roman Chair hyperextensions without realizing that these exercises actually create more compression and shearing force on the spine, which inevitably leads to herniated discs!  Most of my patients complain of lower back pain upon performing the lifting and repeated trunk extension movements required by their occupation.  They also experience symptoms in static positions, such as leaning over the sink to shave or to wash dishes.  This is not due to a strength deficit, but rather a muscular endurance deficit.  With proper form, the kettlebell swing will rapidly improve lumbar muscle endurance.  

Body Mechanics 

         Learning the proper technique of the Kettlebell Swing usually includes the following instruction: “keep your weight on your heels - Hinge at your hips, not your lower back - Sit back as if you are lowering yourself into a chair - Drive with your hips.” Following these instructions will protect your spine from any injury, which can occur from even the simplest functional task such as transferring out of a chair from a sitting to standing position.

Psoas Flexibility

         The psoas muscle is a hip flexor.  Tightness of this muscle is related to lower back problems. The explosiveness of the Kettlebell Swing applies a repetitive dynamic stretch to the psoas muscle, maintaining its flexibility, thereby minimizing it as a cause for lower back pain.

Lower Extremity Strength and Endurance

         Anyone who has performed over 2 minutes of non-stop Kettlebell Swings will understand this.  Once you become coordinated with the technique, the movement pattern will improve and you will be able to swing a heavier weight for a longer period of time.  Your legs, as a result, will gain strength and muscular endurance.

Scapula Stability

         To begin ‘The Swing,’ grab the kettlebell handle with one or both hands and stand up tall, holding the kettlebell at groin level.  In this position, your shoulders will ‘want’ to roll forward.  It is your job to pull your shoulder blades back (scapula retraction).  You can then proceed to perform multiple repetitions of the Swing.  Upon each repetition, your shoulder blades will again ‘want’ to roll forward - again, maintain retraction.  Holding your shoulders back isometrically strengthens the middle trapezius and rhomboid muscles.  Strengthening these muscles will assist you in maintaining proper posture.

         The possible rehabilitative and functional benefits you can derive from Kettlebell Training is endless, limited only by your experience and imagination.  Confucius once said, “Every journey begins with the first step.”  He failed to mention that you first need to be on the right path.  Therefore, seek a Certified Kettlebell Instructor who will guide your early experiences and walk you through the exercises, demonstrating proper form.  Then, you’ll be on your journey to strength and recovery.