Other/Mixed Thoughts on this Article? : Does the Kettlebell Swing Actually Improve Sports Performance?

[Adam R Mundorf]

Hello All,

I just wanted some opinions on this article : Does the Kettlebell Swing Actually Improve Sports Performance?

Thank you, Adam

 

[Antti]

A fine article.

There is only so much data we can get our hands on on the swing or on the kettlebell.

It's also not a question if the kettlebell works, but if it works better than the current options.

Last, there's a big difference between a recreational trainee looking into ballistics and a professional athlete comfortable with barbell ballistics.

 

[Hung]

Good article. Thank you for sharing.

 

[Erik]

I had success with the 10,000 kettlebell swings only to help me lose weight and I quit after 3 weeks because I am a quitter. Success. Conditioning improved. Grip endurance and my running mile times were easier so it improved my performance and it helped with grabbing a gi. That is one thing I feel it has over barbell cleans. Grip endurance. I would love to be able to clean heavy weights but I dont trust myself so I stick with kettlebells due to me figuring them out easier.

 

[North Coast Miller]

It all depends on mindset and what your goals are, but overall I'm not sure I disagree with anything in the article. I credit long sets of swings with moderate load to going a long way toward fixing some of my back issues, where nothing else was working.

In terms of strength, power, hypertrophy they are good for power and OK for strength, not so much for hypertrophy. If you begin to mix in other loaded hinge movements you'll see that swings are not going to do everything you could ask for and in fact I no longer do them at all. But, I would not dream of constructing a training regimen without including some form of swing/hinge rapid fire movement.

For learning movement patterns, if you have a good swing you won't have much difficulty executing other hinge movements, and that's true of most KB lifts - they are great primers for a ton of other movement patterns and more than sufficient for general fitness.

 

[Anna C]

A glance at the first photo within the article suggests that their "swing" is not a StrongFirst swing. He's not in a plank position standing tall, his shoulders aren't packed, his face is not impassive, and the kettlebell is not projected forward.

However the videos within the article are a pretty good representation of the type of swings we do, so I'll give the benefit of the doubt there. Chances are, the first photo was chosen by some editor that was just looking for "a kettlebell" + "chiseled abs" in the same photo. ?

In general I would agree that most athletes can find more effective ways to train qualities like strength, speed, and power for sports. However that doesn't mean that kettlebells aren't a great way to train for the rest of us, or that they can't be effectively used for specific objectives for trained athletes.

Much like Olympic lifting, there's a high degree of skill required before kettlebell training is effective for a person that's already a trained athlete. Most people in the training world would probably disagree and say that kettlebell training low skill, and to some degree they're right -- you can get started with kettlebell swings and get-ups fairly easily -- and anything works, for the untrained, so they do work well to start with, because anything will. But it takes much longer to get truly good at it, and it's in that realm where the effectiveness lies for more advanced training objectives. I have my doubts that any study ever operates within this realm of skill with this tool, and therefore I don't think there will be many studies that come out that really show the potential of the kettlebell and our training methods. And as far as skill development, most athletes are better off to spend that time and effort on their sport.

It's hard to differentiate between skill levels with kettlebell training. Unlike Oly Lifting where your lift totals tell the story, we don't have a way to quantify or capture how good we are at kettlebell training. But anyone who has studied and trained with the tool for years, treating each session as a practice and seeking to get better each and every time, truly knows how long the path can be and how far you can go with it.

 

[Kenny Croxdale]

I just wanted some opinions on this article : Does the Kettlebell Swing Actually Improve Sports Performance?

Great Article

Carl Valle provides and interesting view point on Kettlebell Swings.

Valle's research articles to substantiate his position is good.

While I am a fan of Valle's SimpiFaster site and enjoyed this article, my perspective is not the same.

With that said, here's my rebuttal...

Kettlebell Load

The Kettlebell Swing is primarily a Power Movement; as are Olympic Movements.

Research has demonstrated that Power is optimally displayed with Olympic Movements with loads of 70 - 80% of a 1 Repetition Max.

Since Kettlebell Swings fall into the category of a Power Movement, that means a Heavy Kettlebell is required to display and develop Power.

That is one of the main issue with the most individual who preform Kettlebell Swings; they are not perform the movement that is heavy enough to optimize Power Development.

That issue is usually due to a lack of knowledge and the cost of a Heavy Kettlebell that has limited use; Heavy Swings or Deadlifts; it not usually heavy enough for Deadlifts.

With that in mind, let look what loads are most effective for...

Power Swings

Science of the Swing

...and many other movements.

scienceoftheswing.blogspot.com

This individual study indicates that a Kettlebell Load of approximately 30% of your body weight is essential for Power Development. That means a 180 lb individual would need to perform Kettlebell Swing with 60 lbs.

Are Heavy Kettlebell Swings Better Than Deadlifts?

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' EMG Study determined that Heavy Kettlebell Swings with Kettlebell Loads that were up to around body weight, produce Maximum Power Output. That means if you weighed 200 lbs, performing Swings with close to 200 lb Kettlebell.

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

On a personal note, my heaviest Kettlebell Swings (Hungarian Core Blaster) have been with 175 lbs for 5 Reps at a body weight of 195 lbs.

There is a learning curve with Heavy Swings. Initially, the Kettlebell was swing me.

The key is as the Kettlebell swings forward, you need to lay back to counter the forward movement of the Kettlebell/Hungarian Core Blaster.

Olympic Movements Vs Kettlebell Swings

1) The Power Output displayed and developed in the Kettlebell Swing is very close to the Olympic Movements.

2) The Kettlebell is a simple movement to learn comparted to an Olympic Movement.

3) Kettlebell Swings develops greater Horizontal Force Production; more specific for Long Jumps.

4) Olympic Movements develop greater Vertical Force Production; more specific to Vertical Jumps.

With that in mind, Trap Bar Jumps produce approximately the same amount of Power Output as Olympic Movements.

Trap Bar Jumps are a simple movement, easier to learn.

5) A common error with the Kettlebell Swing is many individual throw their head back as the Bell ascends. Doing so hyperextend the lower back. That is why some individual complain about Kettlebell Swings hurting their lower back.

The key to maintaining a neutral spine in a Kettlebell Swing is "Neck Packing"; as the Bell ascends tuck your neck into your chest.

One method to keying "Neck Packing' is to bit down on your shirt.

Horizontal Power Development

The Kettebell Swing is a Horizontal Movement. Thus, it is more specific to Horizontal Movements: Sprinting, Long Jumps, etc.

It is also a great Deadlift Assistance Exercise in the top part of the movement; once the bar hits the knee area.

To finish the top end of a Heavy Barbell Deadlift, you need a lot of hip drive; you need to drive your butt to the bar to complete it. Hip Drive is what Kettlebell Swings are all about.

Hamstring Myoelectrical Activity During Three Different Kettlebell Swing Exercises - PubMed

Del Monte, MJ, Opar, DA, Timmins, RG, Ross, JA, Keogh, JWL, and Lorenzen, C. Hamstring myoelectrical activity during three different kettlebell swing exercises. J Strength Cond Res 34(7): 1953-1958, 2020-Kettlebell exercises have become an increasingly popular form of resistance training and...

pubmed.ncbi.nlm.nih.gov

This is a great reference on the different muscle involvement in three different swings.

One of the keys that ensures long term progress in muscle groups is to change/vary exercises that work the same muscle groups. As an example, if are performing a Wide Grip Bench Press, change it over to a Narrow Grip Bench Press.

The same muscle groups are worked but the workload is shifted more to from one muscle group to another.

This lead me to Contreras' article/chart listed above.

Hip Hinge Style Swing

This is the standard Kettlebell Swing. The emphasis of the work is on the Hamstrings and Glutes.

Squat Style Swing

Contreras EMG Chart demonstrates more of the workload in the Squat Style is shifted to Peak Vertical Force.

With the Squat Style, you sit back (Squat down) into the movement.

This places more of the workload on the Quads and Glutes, more so than the Hamstrings.

The Squat Style is a great method of teaching a Powerlifting Squat; where you sit back into movement.

Conditioning

Kettlebell Swing are a great "High Intensity Interval Resistance Training Method", HIIRT.

HIIRT is the Resistance Training Method of "High Intensity Interval Cardio Sprint Training".

The same protocol for the Resistance Method is used as the Cardio Sprint version.

High Intensity Interval Resistance Training and High Intensity Interval Cardio Sprint Training is Cluster Sets (EMOM, Every Minute On The Minute Training).

Research has demonstrated this type of training paradoxically increased anaerobic as well as anaerobic capacity. Most training only increase one; either aerobic or anaerobic, not both.

Hypertrophy Development

Dr Brad Shoenfeld's research determined optimally increasing muscle mass is dependent on three training factors.

The dominate factor is...

Metabolic Stress

In the world of Bodybuilding/Hypertrophy Training this is know as "The Pump/The Burn".

When higher repetition are performed two things occur...

1) Blood from the heart is pumped to the working muscles.

2) The muscle contraction restricts blood flow from the working muscle back to the heart.

What happens is blood is trapped in the muscles, which produce The Pump; the muscle balloons up.

Bodybuilding Rest Period are kept short, around 60 seconds or less.

This limits the amount of blood that is allowed to return to the heart. It allows you maintain more of The Pump and increase The Pump even more with each additional Set.

Secondly, The Burn in the muscles occurs due the build up of Lactate.

Lactate triggers a downstream, domino like effect. Growth hormone is released. Also, mTOR is triggered; which produces an anabolic, muscle building effect.

High Repetition/Moderately For Hypertrophy

This is the Hypertrophy Protocol.

This method also is effective for increasing muscle mass with the Kettlebell Swing in the Glutes and Hamstrings with the Hip Hinge Method or the Glutes and Quad with the Squat Style Method.

 

[Kettlebelephant]

The article pretty much sums up my personal experience - swings are great for GPP and recreational practioneers, but don't do that much to improve the usual sport specific performance measurements (jumps, sprints, throws).

They (2H swings) are still the only KB exercise I still use in my training though. IMO they are great to add additional posterior chain volume while at the same time adding some form of explosiveness to the mix.
After years of deadlifting my DL has gotten into that area where less is more and when I can choose between 3-5 total heavy DLs per week with the additional volume coming from swings or doing 15-30 heavy DLs, I gladly choose the former option.
Maybe exactly that could be the thing pro athletes could use the KB swing for -> replacing some of the volume while still providing a form of explosiveness or working around injuries. Kind of like Andy Bolton used swings to add volume when he couldn't squat after an injury to his knee (Kettlebells and Deadlifting: A Match Made in Heaven? | StrongFirst)

 

[Kenny Croxdale]

The article pretty much sums up my personal experience - swings are great for GPP and recreational practioneers, but don't do that much to improve the usual sport specific performance measurements (jumps, sprints, throws).

General Physical Preparation

Kettlebells Swings are a good condition method when performed as a "High Intensity Interval Resistance Training Protocol". HIIRT.

HIIRT follows the same protocol as HIIT (High Intensity Interval Training) Cardio. Short work sets or sprints of thirty seconds or less with rest periods between sets; 30 second to around 2 minutes.

How your write and preform the program is the determinate factor.

...they great to add additional posterior chain volume while at the same time adding some form of explosiveness to the mix.

Development of Explosive Power

As you mentioned and the information in my previous post demonstrate, Kettlebell Swings with the right load produce Power Output similar to the Olympic Movements.

The Olympic Movements are the are the foundation Power Development that have and still are employed by Strength Coaches and athletes in most sports.

The Power Developed with the Olympic Movements transfers to sports: jumps, sprints, throws.

Some anecdotal data from 1968, found Olympic Lifters were more explosive than sprinter in the first 25 - 30 meters; Olympic Lifter out ran them.

Olympic Lifters were also from a Standing Broad Jump, out jumped the Track Jumpers.

Kettlebell Swings Transfers

Kettlebells display and develop approximately the same amount of Power as the Olympic Lift.

That means Kettlebell Swing are also an effective method for Power and Speed Athletes; jumpers, sprinters, throwers.

That contingent on a well written and execute training program.

Trap Bar Jumps

Research has demonstrated, as well, that Trap Bar Jump develops Power in approximately the same range as Olympic Movements.

Traditional Strength Movements for Power

Research shows that when loads of 48 - 62% of 1 Repetition Max are used in the Squat, Bench Press and Deadlift; Power is developed.

With that said, while Traditional Strength Training Movement can and do increase Power for athletes,, they are not as effective as Olympic Movement, Kettlebell Swings and Trap Bar Jumps.

Research by Dr John Garhammer

The No Deadlift Program to Improve Your Deadlift

The No Deadlift Program to Improve Your Deadlift By Kenny Croxdale. Become much stronger on the deadlift by using alternative exercises.

www.strength-oldschool.com

Work by Dr John Garhammer, a biomechanist at the Department of Physical Education at California State University reveals some interesting comparisons between exercises in the development of power. Garhammer underlines Starr’s remarks that speed for the deadlift is built with Olympic pulls. In “A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Prediction and Evaluation Test”, elite Olympic lifters’ and powerlifters’ power outputs were as follows (w/kg = watts per kilo of body weight):

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

Squat and Deadlift:
12 w/kg Men

For female powerlifters, “estimates indicate that the corresponding values
for women are 60-70% as great”.

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

Obviously, there is a huge difference in power outputs. 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. Starr was way ahead of the curve on his training in regards to Olympic pulls for deadlifts.

The Take Home Message

1) Olympic Movements, Kettlebell Swings with correct loads, and Trap Bar Jumps all carryover to sports; jumpers, sprinters, throwers.

2) Kettlebell Swings for Power Development need be 30% of your body weight or higher.

3) Kettlebell Swings and Trap Bar Jumps are simple movements; less time is required to learn then and perform them than the Olympic Lifts.

4) Training Specifics

a) Kettlebell Swings are more specific for broad jumps.

If you don't have a Kettlebell heavy enough, attached a band to the bell or perform Kettlebell Jump Swings; go airborne, jump forward with each repetition.

b) Trap Bar Jumps are a simple movement, as well. Since it is a vertical movement, there is greater carryover to high jumping in track or rebounding in basketball.

Olympic Lifts also are a vertical movement, like Trap Bar Jumps.

5) Traditional Strength Movement increase carryover Power to sports when the right training percentages are used. However, not to the same extent as Olympic Movements, Kettlebell Swings, and Trap Bar Jumps.

 

[Nate]

The conditioning or fat loss I think is a no-brainer with how much of the body is worked with every single KB rep. Hypertrophy I'm still out on.... Prob not as easy to do as using barbells/machines. Ham health, maybe but I still need knee flexion to keep my hammies happy. As for speed & power, I know its an n=1 but I'm 100% confident KBs have been essential for maintaining power & speed into my mid-40s. I do not think I'd have maintained speed (~4.5s 40) without lifting & wouldn't have kept my health if it were just barbells. That is using 1/3-1/2 bodyweight KBs, but I absolutely think there's a great application.

 

[ali]

I agree with @Anna C , the definition, style and performance of the swing is a variable in the mix and not factored.

A swing gives a broad base of athletic qualities, yes. I agree with the article that swinging a kettlebell doesn't lead to elite athleticism but nor does a bench press.
Another missing variable in a lot of 'studies' is how movement quality is defined and its role in athleticism.
My own view on swings and sprinting is the anti rotational core response with one handed swings. Although not directly transferable as sprinting is single leg but the anti twist component is crucial for top level sprinting. A power leak transferring ground force through the torso to opposite shoulder will dampen force production and reduce speed.
One of but not the only benefit, that we know about the swing, that others are not aware of. It's not just a hip hinge power builder....anti rotational core and dynamic pelvic stability at speed and neural connectivity of shoulder to hip via the core builds endurance in core stabilisers for power transmission.

Will a 23 year Olympic sprinter benefit? Probably not. Will the general population, ageing athletes benefit?
Well I think so.

Swings build athleticism. Yes you need to broaden that out to specialism but they build and support adaptations for sprinting in an ageing population of one.
But you will need to sprint and put in some leg work.
I don't know other sprinters who swing kettlebells. I'm happy for it to stay that way. Sshhh, let's keep it in house....
Just on gpp and where it becomes spp.
If you do a strength only focus, say a dl, and then convert strength gains to power development and then onto a sprint programme, there will be a max strength reduction and given the energy system training and conditioning would that all level off if you just did kb swings? Where you get a bit of everything? In other words, a simultaneous equation where they meet. I dunno. Probably not actual data or studies for a comparison, especially so in elite performance .
Overall, balancing, pros and cons etc....the big factor, as mentioned, is the benefit of one handed swings.
The outcome....horizontal force production with specific anti rotation core to transmit that force.
That's the extra fizz for sprinting carry over.
No studies, a what the heck anecdotal thing.
Could the same thing be obtained by another exercise choice? Sure there is. But dynamically? The strength/relaxation timing? And sprinting is max force transmission at speed whilst being relaxed.
So much going on in a swing that we know and discuss here due to Pavel writings....
I tend to think that the kb research generally misses the hardstyle one arm swing with an appropriate load.
So whilst the arguments in the article are valid, they've excluded a training effect that no one knows about. (but not here).

 

[SteveR]

If getting your rear end up a long hill (as in rucking) is a sport, I say yes.

 

[Hung]

@kennycro@@aol.com my deadlift jump from 160 kg to 195 kg, using some recommendations from your No deadlit, deadlift article. Weight stay at 70-72 kg. And the test is random, after a long training season, nothing plan.

 

[Kenny Croxdale]

@kennycro@@aol.com my deadlift jump from 160 kg to 195 kg, using some recommendations from your No deadlit, deadlift article. Weight stay at 70-72 kg. And the test is random, after a long training season, nothing plan.

Deadlift Jump

I appreciate you letting me know your results.

A Little History of The Program

The "No Deadlift, Deadlift Training Program" is based and credited in the article.

1) Bill Starr's "A Different Approach To The Deadlift"

Starr was an Olympic Lifter, Strength Coach and wrote The Strongest Shall Survive, strength training book.

The foundation of Mark Rippetoe's Starting Strength book and company is Starr's The Strongest Shall Survive method.

Rippetoe was a close friend of Starr.

The foundation of the "No Deadlift, Deadlift Training Program" is essentially and update on Starr's "A Different Approach To The Deadlift Training".

Starr (an Olympic Lifter) setting a American Deadlift Record in the Deadlift by not Deadlifting.

2) Loren Betzer " “To Deadlift More, Don’t Deadlift”

Another piece of the puzzle was Betzer's article in the Texas Powerlifting and Bodybuilding newsletter that came our years later.

Betzer increased is his Deadift by not Deadlifting.

Betzer found that Squats were effective for working the drive off the floor.

Betzer used Partial Deadlift from around the knee are to work the mid to top end range of the lift.

3) Simmons' Speed (Power) Deadlift Training

Simmons' Westside Powerlifting "Speed Deadlift Training" was another piece of the puzzle. With that said, it is Power Deadlift Training rather Speed Training.

Power Training with Tradition Strength Movements is the use of load the are between 48 - 62% of 1 Repetition Max.

Speed Training with Traditional Strength Movements is the use of load the are between 10 - 40% of 1 Repetition Max.

Olympic Movements vs Speed (Power) Deadlifts

As the research from Dr John Garhammer (above) demonstrates, Olympic Movements elicit/produce up to 4 time the amount of Power of a Deadlift with around 50% of 1 Repetition Max.

While Speed (Power) Deadlift increase Power, Olympic Movements (as well as Heavy Kettlebell Swings and Trap Bar Jump) are more effective.

Dave Tate

Tate was a great Powerlifter, is a great Strength Coach, and a formerly part of Westside.

In a phone conversation with Tate years ago, I quizzed him why Speed (Power) Deadlifts were used instead of Olympic Movements.

Tate stated that one of the main reasons were that very few individuals know how to perform Olympic Movement or teach them. Speed Deadlifts were much simpler and easier to learn.

With than in mind, three movements that have a short learning curve and are even more effective at increasing Power are: Heavy Kettlebell Swings, Banded Kettlebells Swings, Trap Bar Jumps, and Olympic High Pulls.

Critiquing My Article

1) Technique Training

I am built to Deadlift. So, I never did any Technique Training using load of 85% of 1 Repetition of my max; which worked for me.

With that said, for those new to Deadlifting or need to develop/maintain Technique; Technique Training needs to be part of a Deadlift Training Program.

2) No Deadlift Progression

Initially, my No Deadlift Training revolved around Heavy Rack Deadlift Pulls from my sticking point knee area (a common sticking point for most Conventional Deadlifters) combined with Hang Olympic High Pulls and Hang Power Cleans from the knee/sticking point area.

However, the Heavy Rack Deadlift Pulls beat my lower back up just like Deadlift from the floor.

I then shifted to Starr's Method of Heavy Good Mornings and Olympic Pulls, which increased my Deadlift.

I found Heavy Partial Good Mornings were much kinder on my back. I recovered faster and my Deadlift went up.

I should have mentioned my progression from Rack Deadlift Pulls to Heavy Good Mornings. It might have made the program more acceptable for many Powerlifters; which it was not the case.

That because the general consensus, was and still is, that to increase the Deadlift, you need to train it heavy. This is a misconception that continues to be perpetuated. That same ideology is also applied to the Squat and Bench Press Training in Powerlifting.

That philosophy and method ensure poor technique is developed, as well as some other issues.

"Using some recommendations"
By this it appear you have modified the No Deadlift Program; which is fine.

The key to this method or any other is understanding the concepts of a program, how to make it work.

The two key components are...

1) Employing Auxiliary Exercises (as per Westside) that are similar in nature to the Deadlift

2) Employing some type of Power Auxiliary Exercise that is similar in nature to the Deadlift.

Phil Rivera's No Deadlift Training

Phil increased Deadlift about 30 lbs by "Using some recommendation" from the article.

Phil performed Heavy Good Mornings and Power Cleans for 3 Weeks.

Week 4 Phil performed Heavy Deadlift to keep a feel for the movement.

The "No Deadlift, Deadlift Training Program"

The No Deadlift Program to Improve Your Deadlift

The No Deadlift Program to Improve Your Deadlift By Kenny Croxdale. Become much stronger on the deadlift by using alternative exercises.

www.strength-oldschool.com

For those interested, the training article is list above.

 

[Anna C]

Nice article, @kennycro@@aol.com !

I may end up being a case in point for the "no deadlift deadlift training". I have not done any deadlifts since 7/20/20 when I finished the Daily Dose Deadlift Plan and tested my max, pulling a PR of 320 lbs. Since then, I have been training Olympic Lifts and doing plenty of cleans, high pulls, and other variations. (Video from yesterday, clean 142 lbs / 64 kg). It might be a long time before I re-test my deadlift pulling strength but it will be very interesting to see how it is affected in the long run.

 

[Kenny Croxdale]

(Video from yesterday, clean 142 lbs / 64 kg).

Yea, I saw a previous video that you posted on your cleans a while back.

Nice pull.

I wish that my technique was as good as yours.

 

[Steve W.]

To me, this brings up Dan John's point in Easy Strength about the role of the strength coach vs the impact of the strength coach.

The role of the strength coach is a lot easier to define and measure -- it's to get the athlete stronger (or to develop other specific physical qualities). That is typically measured by whatever tests and/or lifts the coach values and is relatively easy to evaluate on that basis.

The impact of the strength coach is a lot fuzzier. Is the athlete more effective as a competitor and does the athlete and/or team win more (and/or does the athlete get injured less)? If so, how much of that is due to the impact of the strength coach? For straight up contest sports like powerlifting, weightlifting, races and field events, the impact will be a little easier to evaluate. For things like ball sports it may be very hard to pin down. And the more a sport relies on specific skills, knowledge/feel for the game, competitive intensity and mental focus, the harder it is. For instance, a basketball player with a higher vertical jump, or better three-cone drill or lane agility times (typical scouting combine tests) is not necessarily a better basketball player than one with worse scores by those measures. And a player who adds an inch or two to his vertical jump does not necessarily become a better player because of that improvement.

So "how much does the kettlebell swing actually improve sports performance?" is a very complex question and one I'm not sure the analysis and studies in the article directly or comprehensively addresses.

 

[rwleonard]

The author seems to really gloss over the quality of the swings. I can get through a workout of 10x10 swings that do almost nothing, or do the same 10x10 workout with the same bell that wipes me out, and the two will look nearly identical to the un-initiated.

I have multiple times had the experience of seeing my rest periods decrease, and thinking, "Wow, my conditioning is really coming along," and then I get a little better at extracting power from the bell...

I think (for what that's worth) that if one is seeking to improve an elite athlete's performance using swings, the athlete must be able to perform swings at an elite level.

 

[Kettlebelephant]

I think (for what that's worth) that if one is seeking to improve an elite athlete's performance using swings, the athlete must be able to perform swings at an elite level.

That may very well be true. The thing with athletes though is you don't have the luxury to coach them to an elite level at a certain exercise. Between competition (matches, fights, etc.), sport specific training, prehab/rehab and conditioning you only have so much time and ability to recovery that you can spend on strength training/power development.
That's why you see athletes do power cleans and power snatches instead of full C&Js and full snatches.
If you can earn the true benefits of an exercise only after mastery (or close to it) it's simply not an exercise for athletes.

 

[North Coast Miller]

If you can earn the true benefits of an exercise only after mastery (or close to it) it's simply not an exercise for athletes.

Amen, and there's a lot being expressed in this simple statement.