Benefits of the Kettlebell Swing
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- Опубликовано: 28 июн 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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I started swinging the day after my ex told me she wanted a divorce. Those swings have helped me pull the negativity out of me for over a year now. Swing for life.
Thank you for sharing. Hopefully things get better
Definitely some of the best training advice anywhere.
Glad you think so! Thank you
Funny you mention the break up situation. The day I ended the relationship with the woman I thought was the love of my life I was on the way to the park near my apartment to do my TGUs, c&p, and snatches. I was shaking so hard that I almost dropped the bell on myself more than once. I also did way more than I should have and tweaked my back a bit. But I had to do something. 6 1/2 years had just ended and if I didn’t move those weights that morning I might have gone a little crazy. Maybe I did anyway, but the workout saved me from doing something more drastic.
Thank you for sharing that story with us. That’s exactly why I think it’s OK to do some exercises but not all of them.
@@DanJohnStrengthCoach the workouts have helped me so much over the last year or so as I’ve tried to process that grief. They have been the most reliable way for me to disconnect and lower my stress levels. It’s kind of cliche that we always tell guys to workout when they’re feeling depressed but there is a little bit of truth to it. It’s not a catch-all but men rarely a strong emotional support system to deal with traumatic experiences like women often have so I think working out can play a key role in recovering from things like that. Men need to be more comfortable leaning on each other for emotional support, we’re human too, but pushing our bodies physically can also be a good tool for stress management.
I think about things in terms of physics. It’s not the most intuitive to explain but very easy to feel of you do it.
If you try a kettlebell swing and let go before you reach the apex, your body gets pushed backwards. That’s because at the top of the swings your lats catch the kettlebell and stop it from pulling you forward. If you hold the kettlebell, it’s your lats that stop you from moving.
Every action has an equal and opposite reaction. Something like that.
Coach Newton
Training the body as a whole is so much more athletic and lot faster workouts . Instead of “ body part “ days .
It’s a constant issue since 1975
It’s a constant issue since 1975
@@DanJohnStrengthCoach
Magazines like Flex have helped destroy training today
You do 100 swings with a 32kg kettelbell and you get humbled really quickly
A truth about so much in the weightroom
Love the swing! At 74 y/o, I find they work great in HIIT circuits. Really appreciate the Dan John University videos.
You bet! Fun to read this.
Dan, I appreciate your straight talk and great advice. I've recently gotten into kettlebells and started with the Timeless Simple. I've ordered your book "Easy Strength for Weight Loss." Your approach is well rounded and I'm looking forward to seeing the results. Thank you.
Well, thank you so much. I hope you enjoy it.
whenever i'm in the gym i see people doing front raise kettlebell swings with very light weights (often 10 lbs or 5 lbs) and i can't help but think that if they used a heavier weight, they wouldn't be able to do them with such bad form. it's one of the rare exercises where if the weight you are using is too light, your form suffers. (it also suffers if it's too heavy of course, but in a different way). like going too light on the overhead press or something like that is not going to ruin your form, but for the kettlebell swing it does.
So true
I believe that the total body benefit of the kettlebell becomes more evident when you choose the correct weight. If the weight is too light then you do not need to recruit as many muscle fibres to perform a large number of repetitions.
That’s probably true about most lifts, I think.
I recently added back in the face pull into my training. I use the cable machine in the gym. But if its being used I use a band on the squat rack. I think the banded version is better.
Bands are great for so many things.
I think that answers his question
We all hope so
imho swing doesn't work rear delts too much because of locked position of arms. if someone wants to engage rear delts he should choose one arm swing which is way better for that purpose...
I agree
This is more bodybuilding mentality. That’s fine, of course but I don’t subscribe to it.
Although I like working my guns lol, whole body training's the way to go. I do like combining some bent-over rows with 2-hand swings. If you add a few cleans and clean and presses, and a little bit of carries that's a good day's work. Jeff F.
Good points here
Every time I do large amounts( volume 75+ swings per session) of KB swing my waist gets thick( increase in size) my obliques and over all core Have you seen many with this issue? I tend to just stick with very low volume and heavy swings
Okay, that
S interesting to read here. I know back squats blow me up…I’m sure it affects others too. Thank you