In Phase 1 of Simply Stronger we take the kettlebell swing (plus two other exercises), and we train it with both two handed and one handed variations.
The swing is the fundamental skill needed before you can even contemplate performing cleans, snatches or jerks. The swing also offers some advantages that the other three ballistics do not:
- Easiest ballistic to learn
- Safest ballistic to perform
- Easiest to perform for high reps
- Most accessible of the ballistics
- Most easily progressed (regressed) depending on the weights
Simply put, the swing is the Alpha and Omega of the kettlebell ballistics.
It is also the most physically accessible of the lifts. Many training programs do not assess a students shoulder and thoracic (upper back) mobility/stability on entry.
Performing overhead lifts may be difficult or even contraindicated for many people, due to injury or poor posture brought on by modern living.
The swing, much like the deadlift, helps to improve posture and can therefore be a corrective exercise itself, prior to learning and performing the overhead lifts.