Are heavy swings enough to keep my lower body strong and explosive for sports, or should I add in a squat pattern since only swings will neglect the quads and squat pattern?
Kettlebell Swings
Kettlebells Swings develop Power and/or Speed; dependent on the load used. More on that in a minute.
While some Strength is achieved with Kettebell Swings, there are other Movements that are more effective in for Strength Development.
First. let's look at...
Power and Speed Training Movement
1) Olympic Movements
Olympic Movents such as High Pulls, Power Cleans, Power Snatches, and Jerks produce some of the Highest Power Outputs, perhaps the most.
Olympic Power Output Measurements
A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Prediction and Evaluation Test"
During Entire Snatch or Clean Pull Movements: Dr John Garhammer
During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women
Second Pulls:
52.6 w/kg Men
39.2 w/kg Women
"With this basic breakdown in mind, the power output comparisons of 100-kilo male lifter in the clean, second pull and deadlift would be as follows."
Clean------------3430 watts
Second Pull----5260 watts
Deadlift--------1200 watts
"...
The power output of clean pulls is 2.85 time greater than a deadlift. Second pulls are even higher with power outputs 4.38 times larger than deadlifts. Garhammer's research showed that even when dropping the training poundage down to lower percentages for Olympic pulls and deadlifts, outputs for Olympic pulls were still almost twice as great."
Source:
No Deadlift Deadlift Program
The same applies to Squat Jump with Ligher Loads. Some Power is developed but not to the same extent as Power Movements, noted in Trap Bar Jumps below.
Olympic Power Training Loads
Power is optimally developed in Olympic Movements with loades of 70-80% of 1 Repetition Max.
2) Trap Bar Jumps
Trap Bar Jumps have been shown to produce similar Power Output/Development to Olympic Pulls.
A Trap Bar Jump essentially is a modified Olympic Pull. Less Technique is required, which minimizes the Learning Curve.
For those who don't have access to a Trap Bar, Dumbbell Jumps will elicit the same Training Response.
Trap Bar Jump Squat Training Load
Swinton, Paul A.; Stewart, Arthur D.; Lloyd, Ray; More
Journal of Strength & Conditioning Research. 26(4):906-913, April 2012.
",,,When
jumps were performed with the
hexagonal barbell, significantly
greater peak power was produced with an
external resistance of 20% 1RM..."
HBJS (High Bar Jump Squat) condition produced superior power outputs to the BBJS (BarBell Jump Squat) condition with the same load.
Peak Power Output
HBJS 20% 5783.40
HBJS meaing performing High Trap Bar Jump Squats with the Higher Handles on a Trap Bar that has Low and High Bar Handles.
3) Kettlebell Swings
Research show that Kettlebell Swing produce Power Outputs similar to Olympic Movements and Trap Bar Jumps; providing the right load is used.
The article Pet posted states that around a minium of 30% of an individual Body Weight.
Dr Bret Contreras' determined the upper end of Power Kettlebell Swing needs to be with loads as high as a individual's body weight.
Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.
www.t-nation.com
Contreras' Power Output measurement are listed below.
Style | Load (lbs) | Peak Vertical Force (N) | Peak Horizontal Force (N) |
Squat Style | 70 | 2,170-2,349 | 166-182 |
Squat Style | 140 | 2,431-2,444 | 278-353 |
Hip Hinge Style | 70 | 1,935-2,140 | 340-402 |
Hip Hinge Style | 140 | 2,325-2,550 | 499-520 |
The Squat Style Swing means sitting back into the movement. Doing so places more of the Workload and Power Development on the Quads and Glutes.
Ballistic Movements
Olympic Pulls and Trap Bar Jumps are Ballistic Movements. Ballitic meaning a body or object goes airborne.
Going Ballistic, airborne, in a Movement ensure Power is Developed through the Entire Range of the Movement.
Traditional Kettlebells Swing are Quazi-Ballistic. That because the Kettlebell is allowed to float at the top end of the Movement.
Allowing the Kettlebell to float limits the Range of Power Development.
For Power Development to be optimally achieved in the Full Range of a Kettlebell Swing...
1) Heavy Kettlebell Swings
When peforming a Heavy Kettlebell Swing greater force is applied through;ut the Swing.
If the Bell is too light, the Bell is allowed to float more; the Muscle Contration is not maintained to the end of the movement.
2) Banded Kettlebell Swings
Attaching a Band to the Kettlebell ensures the Muscle Contraction is maintained throughout the Swing, Power is Develope in a Greater Range of the Movent.
3) Kettlebell Swing Jumps
Completing a Kettlebell Swing with a Hop/Jump at the end of the Range of The Movement ensure Power is Developed through the Full Range of the Movement.
Now let's look at...
The Foundation of Power
The Foundation of Power is built on Maximum Strength, such as Squats.
Research shows that with Novice Lifters, initially an Increase In Maxium Strength produces an Increase In Power.
With Advanced Lifters, Power is Optimally Developed when Maxium Strength and Power are performed in a Conjunct Training Program.
An Examle
1) Monday: Speed/Power Training
2) Wednesday: Maximum Strength Training
do swings help assist/improve your squat strength?
Swing For Squat
Kettlebell Swing will improve Squat Strength to a limited degree.
If the objective is to increase Squat Power and Strength, the movement that will be most specific to eliciting that effect is the Squat Hinge Swings.
The Squat Hinge Style is performed by sitting down and back into the Kettlebell Swing.
To reiterate, the Squat Hinge Style places the Workload primarily on the Quads and Glutes.
Summary
1) Maximum Strength Training is the Foudation of Power Development.
As Dr Fred Hatfield said,
"You can't shoot a canon from a canoe."
Increasing Maximum Leg Strength provides The Foundation to launch a Power and/or Speed Movement from.
2) Maximizing Power
The key to Maximally Developing Power requires the Force Production must be maintained from the Beginning of it to the End of it.
Ensuring Full Range Power is Developed is achieve with one of the methods above.