Kettlebell Heavy goblets squats vs heavy swings

[Opiaswing]

which in your opinion has more overall benefits has a stand alone lift?

If you had to pick only one of these, which would you opt for and why?

 

[Steve Freides]

Swing, without a doubt, because it's the best one-stop-fitness-shop there is.

-S-

 

[Marc]

I'd hate to be forced to choose one but I would go for the swing without any doubt.

 

[Brookes]

Option 3: Heavy Getups.

Nah, Swing for sure!

I had live experiences for this question. Damaged my left shoulder (MTB, not KB) a short while ago, so no swings or overhead presses, but Goblet Squat still worked. Did them three weeks exclusive. Normally I do Goblet Squats only light and for warmup since I prefer the Front Squat. They were quite nice to keep a little bit of general fitness, but not nearly as good as the Swing alone (which I did the weeks afterwards since a lack of time).

I´m no instructor or fitness specialist, but the effects of the swing for me are much rounder in terms of general body feeling (maybe because of the accidental cardio component? ). As @Steve Freides wrote it perfectly "best one-stop-fitness-shop there is".

 

[pet']

Hello,

I would say swings. They transfer well to pull up, deadlift, snatches. They are also good for core and conditioning.

However, it may depends on your goal

Kind regards,

Pet'

 

[Antti]

Swings. No surprise.

Goblet squats are a mobility exercise to me. I don't see the sense in loading them heavily.

 

[Norcoaster]

One comment I will add to the goblet skwaat conversation- this movement directly crosses over to many daily activities this dad routinely encounters (picking up my young daughter, changing water bottle at work), more so than having a large weight balanced on my shoulders as in Barbell skwaat.

I wouldn’t say to overload it, but I like this movement with moderate weight, can intensify by pausing in the hole and relaxing before coming up. I then Supplement with somewhat higher weight double front racked bells - my back doesn’t like super heavy skwaats.

 

[North Coast Miller]

What defines a "heavy" goblet squat? Ive seen them done with 120lb dumbbells.

Honestly don't know. Squat movement is as foundational as a hinge, and a heavy load Goblet would work a lot of muscles. You could also cheat a bit and make some of them jumpers, adding an explosive element.

 

[Pavel Macek]

I said "yes" to the one only on my wedding day, so I would say do them both: goblet squat, swing, and get-up.

 

[Marc]

What defines a "heavy" goblet squat? Ive seen them done with 120lb dumbbells.

Honestly don't know. Squat movement is as foundational as a hinge, and a heavy load Goblet would work a lot of muscles. You could also cheat a bit and make some of them jumpers, adding an explosive element.

I'd say 1/2 bw?

 

[North Coast Miller]

I'd say 1/2 bw?

That's fairly hefty, but at that weight I'd say 1/2 BW 2H swings might provide better outcome.

At 2/3 BW (for me 120lbs) I'd say you're in a better range to make it premier movement in your routine. As that load increases it will be more and more Zercher and less and less mobility.

 

[King Cobra Fit]

"Train the deadlift, maintain the squat" - Grey Cook

I'd choose swings as they are a deadlift pattern. Would just need to make sure the squat was part of my warm-up #loophole