Are Heavy Kettlebell Swings Better Than Deadlifts?
I've spoken to coaches in America, Europe, Australia, New Zealand, and Canada, and I always get the same two opinions. It's either something like, "I love the kettlebell swing, it's a great tool for teaching proper hip movement and for conditioning the glutes and hamstrings," or something like, "The kettlebell swing sounds good in theory, but my athletes need heavier loads to induce adaptations. Therefore I'll keep squatting and power cleaning."
I can understand both sides of the equation. What the coaches with the latter opinion fail to realize is that the hip extension torque requirements of a lighter kettlebell swing can indeed match that of a heavier clean or snatch, due to the inherent arced motion of the kettlebell.
You must absorb eccentric loading and then reverse the kettlebell forward and upward, whereas in the case of the Olympic pulls you simply accelerate the barbell upward and then catch it up top.
For this reason, the classic argument suggesting that power outputs of kettlebell swings can't match those of power cleans and snatches isn't accurate, but you must take into account the resultant (horizontal and vertical) data to realize this.
However, I agree with the premise that a 35-pound kettlebell won't do much for increasing a lineman's hip strength – heavier loads are indeed needed as they lead to greater force production, which is always important! But force isn't the only variable important in sports, power is a critical component, and the swing is an excellent movement for hip power.
Perfect Swing Form You Know it When You See It
First I'd like to discuss kettlebell swing form. I'm sure the RKC folks have scrutinized every last detail about the swing and have come up with the best possible way of teaching it. And since I'm not RKC-certified, I'm not quite as qualified as those folks to discuss kettlebell swing form.
However, I'm obsessed with biomechanics and a student of movement in general. And for this reason, I know a perfect kettlebell swing when I see it. There's a certain beauty to the motion that's hard to describe.
Here are some general rules you want to be aware of:
- A proper set up (sort of like a center hiking a football) is with high hips, a solid arch, and the kettlebell out in front to allow for proper "hiking" of the first rep.
- The feet stay planted firmly on the ground – there's no rising onto the toes.
- The movement's emphasis isn't on sinking down into a squat, but rather on hinging around the hips. There's a considerable range of motion around the hip joint with the torso position nearly parallel to the ground at the bottom range of motion.
- On the way down, the lifter shifts his weight forward a bit and the knees bend and travel forward slightly. On the way up, an explosive hip action characterized by a strong gluteal contraction raises the kettlbell upwards and the lifter shifts his weight backward a bit.
- While the kettlebell is near the body, it stays close to the "privates" and never sinks below the knees.
- A neutral spine (no lumbar flexion at the bottom or hyperextension at the top of the movement) position is maintained with very slight anterior pelvic tilt at the bottom of the motion and very slight posterior pelvic tilt at the top.
- The posterior pelvic tilt and glute contraction is maintained while the kettlebell travels upward and away from the body and is held until the kettlebell drops back down and returns near the body.
- There's no excessive contribution from the arms; for the most part the hips drive the kettlebell to its peak height, which is around shoulder-level.
- A neutral neck position (no cervical hyperextension) is maintained throughout the movement.
- The goal isn't to learn how to use momentum and conserve energy – it's easy to figure out how to "cheat" during the swing. Rather, the goal is to achieve a maximal glute contraction to drive the kettlebell forward and upward explosively while adhering to excellent technical form.
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