They work your entire body. A hip hinge like a deadlift movement forces you to use those posterior chain muscles to move the kettlebell.
But now that youre here allow me to elaborate and tell you that within the right context its perfectly ok to say you should never do an american swing but its just plain stupid and ignorant to say without proper context and generalising.
Are american kettlebell swings bad for you. First and foremost lifters need to be able to perform the russian kettlebell swing before even attempting america swings. Often this question leads to a larger deeper set of feelings about more than a swing it gets at crosscit. The classic kettlebell swing the russian swing is a fundamental exercise that every guy should do.
Its an explosive and natural expression of hip extension a key portion of your vertical leap and your sprinters stride too. The american swing also known as the overhead swing or oh swing. Why you should never do it but thats partly clickbait and partly true.
Let me explain why the american swing is not just wrong but bad for your body. Secondly lifters need to be able to have enough shoulder mobility and scapular stabilization to be in the overhead swing position. Kettlebell swings give you a full body workout in just a single exercise working nearly your entire lower body your core back shoulders and more.
Ive listened to many of your interviews and incorporated much of what you and tim have recommended into my weekly workouts specifically the kettlebell swing. Not all swings are bad just the american swing for reasons ill break down right now. Is it good or is it bad.
You should not be increasing the amount of knee flexion nor should you be lifting the kettlebell with your shoulders to assist getting the kettlebell into the top position. It is in fact a hinge and not a squat movement. But just recently tim interviewed charles poliquin and he highly recommended not doing kettlebell swings saying it was bad for the back.
In the american swing you allow the force produced on the kettlebell to carry it all the way overhead so that the bottom of the kettlebell is directly in line with the spine. Now that you know how to do them heres why you should do kettlebell swings on a regular basis. Without sound swinging mechanics both can create injury.
Yes the title says the american kettlebell swing. Theres the american kettlebell swing and then theres the kettlebell swing done correctly. This is a tougher question to answer than it appears on the surface.
A perfect kettlebell swing will work your posterior chain muscles back abs butt hamstrings and combat all the ill effects of our anterior dominant western society.
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