40 Sports and Strength Training Applications for the Kettlebell Swing

Analysis of the Kettlebell Swing The kettlebell swing is a powerful ballistic movement which can be used for strength training, power applications, and endurance training.  The swing is unique in that it possesses a rapid eccentric phase along with a rapid concentric phase and can be thought of as a movement with repeated cyclic periods… [Continue Reading]

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40 Sports and Strength Training Applications for the Kettlebell Swing

Analysis of the Kettlebell Swingimages

The kettlebell swing is a powerful ballistic movement which can be used for strength training, power applications, and endurance training.  The swing is unique in that it possesses a rapid eccentric phase along with a rapid concentric phase and can be thought of as a movement with repeated cyclic periods of relaxation and power generation, a perfect combination for the reactive power athlete.  Also, a characteristic which makes the kettlebell swing stand out is that the swing possesses both horizontal and vertical force vectors, a factor responsible for the many applications of the exercise.

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The purpose of this article is to point out the many athletic applications of this dynamic movement.  Some of them are strength based and some are related to endurance training needs, but most can be directed toward intense power output.  I will present a thorough, but by no means exhaustive list of sports and training applications based on these three modes of training and will follow up the list with some workouts that can be used to achieve the desired outcomes.images

The Kettlebell Swing and/or the Resistance Band Kettlebell Swing can assist significantly in the following goals and movementsindex

 

Strength-Speed Applications

  1. To assist in the final pull and finish in the deadlift by focusing on glute activation and intense contraction (moving a heavy kettlebell with significant speed)
  2. Strengthening glutes and hamstrings for middle and long distance runners to increase stride length and frequency
  3. Knee protective movement to strengthen the posterior kinetic chain in all athletes

Endurance Applications

  1. Increasing endurance for middle distance runners
  2. Increasing endurance for field sport athletes that involve continuous activity (soccer, field hockey, lacrosse, etc.)
  3. Increasing endurance for combat sports (MMA, boxing, judo, wrestling, tae kwon do, kickboxing, etc.)
  4. Increasing strength-endurance for triathletes
  5. Increasing strength-endurance for crossfit athletes
  6. Increasing speed-endurance for a 400 meter sprinter
  7. High repetition swings for back health as applied to all athletes
  8. Efficient fat loss technique to increase lean body mass in many athletes who require it for improved athletic performance

Power Applications

  1. Rebounding for basketball
  2. Jump shooting for basketball
  3. 2 ft. dunking for basketball
  4. Blocking a shot for basketball
  5. Rapidly coming out of a defensive stance and accelerating for basketball
  6. Diving for a ball
  7. Offensive lineman coming out of a 3 pt. stance to block
  8. Defensive lineman coming out of a 3 pt. stance to pursue an offensive player or fight off a block
  9. Wide receiver elevating to receive a pass
  10. Quarterback extending after receiving ball from the center
  11. Linebacker or defensive back driving low and hard on a tackle
  12. Approach and jump for a volleyball attacker
  13. Blocking at the net for volleyball
  14. Pursuing and digging a ball in the sagittal plane for a volleyball defender
  15. Jump top spin serve for a volleyball player
  16. Jump off the starting take off board for a swimmer
  17. Baseball infielder fielding a ground ball, extending at the hips and delivering ball to destination
  18. Baseball catcher coming out of stance and throwing ball to 2nd base to nail a base stealer
  19. Baseball outfielder leaping to catch a ball at the fence
  20. Baseball infielder leaping to catch a hard line drive
  21. Field sport athlete accelerating to the ball
  22. Soccer goalie leaping to defend an attack on goal
  23. The tennis serve
  24. Explosive hamstring and glute drive for a sprinter
  25. Explosive hip extension for a high jumper
  26. Take down power for a wrestler in a low stance
  27. Rapid hip extension on back flips and back hand springs for gymnasts
  28. Rapid hip extension on back flips for a diver
  29. To improve the standing broad jump for a combine athlete

 

Workout Tips

Strength and hip extension groove for powerlifter

1 x 20 with lighter kettlebell   (2 min rest between all sets)

4 x 10 with heavy kettlebell

1 x 30 with lighter kettlebell

Strength-Endurance for MMA Fighter

3 x 3 min of 1-arm swings  (alternate when desired)  1 min rest between sets

For Vertical Power

1 x 20 with lighter kettlebell

3 x 10 with resistance band attached (heavier KB)  2 min rest between sets

For Speed-Endurance (400 m sprinter)

1 x 20 with no resistance band

4 x 15 with resistance band attached  (45 sec rest between sets)

 

There you have it!  Some real reasons to incorporate kettlebell swings into your workout and some basic workout patterns to follow for your type of sporting activity!

Start Swinging!!

 

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