Are Kettlebell Swings a Good Exercise?
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- Опубликовано: 24 сен 2024
- 🔴 Interview Question #3: What are your thoughts on Kettlebell Swings?
🔵 BrentBrookbush.com
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🔴 BrentBrookbush.com 🔴
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Thank you!!! This drives me crazy, as I see way too many "beginners to exercise" trying to perform these.
If done properly, which is the key, they certainly can be incorporated once your hammies are conditioned for it.
If you get lower back pain you are doing it wrong. Just like a deadlift.
Start off doing the movement without anything and progress from there.
It will happen pretty quickly. 3 to 5 months? What sort of kettlebell are you talking about?
Hey Take Off Your Blinkers,
Weird that you would say hammies, when the primary hip extensor is the gluteus maximus. Further, regardless of whether you do it right or wrong, if you do not have sufficient core strength and control you will not be able to mitigate the forces imposed on your lumbar spine.
I do believe that someone could be progressed to this exercise in 3 months, but I cannot agree that it is just a matter of good form and bad form.
Dr. B2
"I do believe that someone could be progressed to this exercise in 3 months, but I cannot agree that it is just a matter of good form and bad form."
No offence Brett, but that isn't what I said.
And the reason I pointed at the hamstrings for my example is because as you pointed out the primary hip extensor is the gluteus maximus, and when doing swings you work the hamstrings by default.
And you bet they will hurt a hell of a lot more that your butt.
I am talking about an unconditioned body. This is why I said start with the movement only and progress from there. And yes I agree, core strength is paramount for curbing low back pain in almost anything.
Personally, I wouldn't put a timeline on it but totally agree it's not a beginner exercise. It's also highly subjective. I have some clients who got it after a couple of sessions, but others who are still refining it over a year later. I have some clients who have never done a swing because I don't believe it is suitable for them. But, ALL of my clients learn to hip hinge correctly.
Just food for thought, and not trying to be critical of you personally... but with the clients who don't get it....
Have you considered that you may not have created a sufficient regression/progression scheme to prepare them for this exercise?
Dr. B2
Brent Brookbush good question.
I feel it's just that some people seem to lack a little proprioceptive sense and need constant reminding about the subtle nuances of some spects of the movement. It's not just the swing, in those individuals the same applies to a lot of complex movements.
I should add that in all cases the exercise is done safely and if I feel it isn't safe the exercise is adapted or changed completely.
Right, which is why you may need to be very clever with a progression. For example suit case squats, to kettle bell deadlifts, to single leg deadlifts, while incorporating core exercise to increase posterior kinetic chain development, like cobra and chops. Just some ideas.
Dr. B2
Brent love your videos.
Can you make more videos on foam rolling?
Hey Lea,
We actually have a ton on the website and membership is just 19.99/month. Check it out - BrentBrookbush.com
Dr. B2
3 to 5 months before starting kettle bell swings... Got it
S rednaz Assess each client and evaluate should they even do it. A person training 3 times a week, a beginner 40 year old, never exercised, probably shouldn't even do it.
It may take 3 months to progress them to it... if there is no plan or progression it is quite possible that someone would still not be ready.
Dr. B2
Proper use/firing of the glutes AND proper core bracing are THE biggest factors in preventing back injuries, IMHO; yet they are rarely intuitive actions, more frequently requiring proper advice and training experience over time to consistently apply. Incidentally, they are rarely taught properly or even mentioned at all in many personal training or workplace safety contexts. Blows me away.
Im confused ....I've been told my whole lift to lift with with you legs. To protect your lower back.??? Proper swing just dont look right..
Legs are certainly important here, as are the hips. Like the video mentions, if you're getting back pain, you're form is off.
Just watching people do those makes my lower back hurt.
They was safer than Deadlifts in my opinion.
Personal trainer "one size fits all" programs terrorize the community. I've seen it far too often and is a GRRR moment.
To me the issue is not even one size fits all, its WODS, cookie-cutter programs, and the best of "X website/magazine" thrust on their clients with what can only be described as random association.
Dr. B2
It just hurts me to see them being performed incorrectly.
Well... part of the problem is there some debate on what is "correct". I see a lot of people do these like they are just thrusting there hips against the bell, with little if any knee flexion... I don't personally think this "competition style" swing is beneficial for function. Kettle bell swings should likely look more like a suitcase squat/deadlift to shoulder flexion... of course with smooth movement learning how to control the momentum. At least in this way we are training a commonly used motor pattern (squat, deadlift), and our ability to transfer force from upper to lower halves.
Dr. B2