JP Mullowney
JP Mullowney

If we, at JKC, have had the pleasure of having you as a client for any amount of time, it is likely you have been introduced to the kettlebell swing. As you are standing there, violently swing that bell, you may be wondering a couple of different things. What is the point of the swing anyway? Is this really doing anything for me? Where should I feel this? And likely many more. Well, I am happy to say that after this article, you will have all the answers to these questions and more!

First though, a brief history of the kettlebell itself. Interestingly, kettlebells actually date to 1700’s Russia where they were used by farmers for weighing crops. Then, around the turn of the 20th century, kettlebells became the tool of choice for Russian and European strongmen. From there, the kettlebell became the favourite tool of Russian Red Army for their gruelling exercise regimes (Tsatsouline, 2001). The usage of the kettlebell however, took much longer to catch on in North America. In fact, it was not until 2001 that they were really introduced to the North American masses by renowned Russian strength coach Pavel Tsatsouline. Tsatsouline, a former Special Forces trainer in Soviet Russia, first published his training manual “The Russian Kettlebell Challenge” that year, awakening the fitness community to this invaluable training tool.

KB swing vert 3The reason that the swing enjoys so much popularity with us at JKC is because of the host of benefits which it yields. First, the swing is the foundational exercise for most other kettlebell exercises which you may learn such as the clean, snatch or front squat (Lake & Lauder, 2012). Simply put, most other exercises which you may learn are based around the swing motion. Also, the kettlebell has been said to simultaneously develop both strength and flexibility of the shoulder and hip joints (Tsatsouline, 2001), a benefit not seen with traditional barbell or dumbbell exercises.

In addition to the firsthand accounts by those such as Tsatsouline, several, peer-reviewed research studies have noted the benefits of the kettlebell swing. For example, in a 2012 study, McGill and Marshall noted that the kettlebell swing resulted in rapid muscle activation-relaxation cycles substantially improving the ability of the user to generate muscular power, the ability of the muscles to generate force quickly. In a practical sense, this ability to quickly generate muscular force is the difference between slipping and catching yourself and slipping and falling on an icy sidewalk. Secondly, the authors credit the unique muscle activation patterns in the glutes and low back when swinging for self-reported restoration and enhancing of back health and function in those with previous low back injuries.

In another study, Lake and Lauder (2012) noted that proponents of the swing suggested that it simultaneously improves muscular strength, endurance, power and cardiorespiratory fitness. To investigate claims like these, Lake and Lauder (2012) designed a study which compared kettlebell training to traditional strength and power training. The results of their study clearly demonstrated the power of the kettlebell swing with the authors reporting average increases of 9.8% and 19.8% respectively for maximum muscular strength and explosive strength over a six week training program.

The bottom line: Kettlebell swings are great! Not only are they are the base move for more advanced techniques such as the clean, snatch and front squat but they have been anecdotally and scientifically shown to increase muscular strength, endurance, and power. In addition, the unique patterns of muscle activation which occur during the swing provide relief for those who experience pain during traditional back exercises. So next time you are standing there, swinging away, just remember that you are swinging for a purpose!

Prepared for the JKC blog by coach Thomas.

Photo credit: JP Mullowney & Mark Burnham Photography

References:

Lake, J.P., Lauder, M.A. (2012). Kettlebell swing training improves maximal and explosive strength. The Journal of Strength and Conditioning Research, 26(8), 2228-2233.

McGill, S. M., Marshall, L.W. (2012). Kettlebell swing, snatch, and bottoms up carry: Back and hip muscle activation, motion, and low back loads. The Journal of Strength and Conditioning Research, 26(1), 16-27.

Tsatsouline, P. (2001). The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades. Little Canada, MN: Dragon Door Publications

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

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