Kenny Croxdale
Level 7 Valued Member
Swings and Deadliftsswings never transferred over to Dl's and vice versa.
Both are a hip hinge movement.
Thus, working one elicits a training effect in the other.
Maximum Strength Training Exercise
The Deadlift fall more into being a Strength Training Exercise.
The Westside Powerlifing Powerlifting "Deadlift Speed Training" (which is acutally Power, not Speed) develops Power/Speed to some degree.
Power Output Breakdown
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 a 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 l arger than deadlifts. Source: The "No Deadlift" Deadlift Program, Powerlifting USA Magazine - SEPT/01, Croxdale
Are Heavy Kettlebell Swings Better Than Deadlifts? | T NATION
Research by Dr Bret Contreras has demonstrated that Kettlebell Swing with Heavy Loads produce virtually the same Power Output as Oluympic Movements.
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 |
Defining Heavy
A Heavy Swing means performing it with loads that are between one-third and up to 100% of body weight.
That means if a lifter weighted 180 lbs; their Kettlebell Swing would need to be between 60 lbs to 180 lbs.
At a body weight of 190 lbs, I have performed Kettlebell Swing for sets of 5 repetition with 170 lbs (with a Hungarian Core Blaster).
The What the Hell Effect: How the Swing Improves Everything
As per Dr Craig Marker (one of my favorite people)...
Deadlift-Highly Similar
Andy Bolton, the first person to deadlift 1,000 pounds, uses kettlebell swings to improve his “maximal hip drive, speed, and aggression.” The hip hinge in the swing looks similar to how the deadlift is locked out at the top. I have heard of many people who trained for months before a kettlebell certification who also added a great deal of weight to their deadlift (one rep max and higher reps).
The explosiveness that comes from the swing builds the posterior chain muscles, which are important in the squat. Researchers Jason Lake and Mike Lauder found that kettlebell swings helped squat strength in collegiate level athletes by almost 10%. The low bar back squat utilizes more of the posterior chain muscles and may be benefitted by the swing more than the front squat.
Driving Your Butt To The Bar
To finish a Deadlift or Squat, Glute Strength and Power are essential.
In the Deadlift, the butt needs to driven to that bar, for lockout.
In the Squat, the butt need to be driven from being behind the bar to where the butt is sitting direcltly under the bar, for lockout.
The Eccentric Swing Loading and The Stretch Reflec
Kettlebell Swing provides a great deal of Eccentric Loading on the Posterior Chain; more so that the Deadlift.
The Deadlift is more of a Concentric Movement. It is difficult to lower. Thus, most lifter lower the weight in more of a "Guided Free Fall".
In a Kettlebell Swing, as with the Deadlift, the weight is in a "Guided Free Fall". Only in this case of the Kettlebell Swing, the Posterior Chain absorbs the weight. The weight is then repelled back up with the Stretch Reflex.
Due to the "Guided Free Fall"of the Kettlebell in the Swing, the weight of the the Bell is magnified beyond it true load. It amount to performing a Depth Jump off a box.
Thus, the Kettlebell Swing provide greater Eccentric Loading and development of the Stretch Reflex, compared to a Deadlift.
Olympic Movement and Kettlebell Swings
Olympic Movements, as discussed in "The No Deadlift, Deadlift Training" article develop Deadlift Power, as do Kettlebell Swings.
Research has deomonstrated the Hex Bar Jumps elicit a similar Training Effect. The Hex Bar Jump amount to performing an Olympic Low Pull with a Heavy Load to around the waist area and an Olympic High Pull with Moderately Heavy Load to around the chest area.
One of the best posted videos on this site for Olympic Pull Technique is Anna.
I performed Olympic Pulls for years. However, my technique was never that good. So, switched over to Heavy Kettlebell Swings for my Deadlift.
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