How To Increase Your Deadlift With Swings

• Improved cardiovascular ability
• A solid lower back
• Strong shoulders
• Grip strength
• And explosiveness through the hips …

Most people seem to associate swings with only this: high repetition cardiovascular exercise, and for good reason. Resistance added to cardiovascular exercise multiplies its benefits. But surprisingly, strongmen and powerlifters found another use for the swing… it increased their deadlifts.

“How Can The Swing Increase Your Deadlift?”

The swing is worked almost COMPLETELY by your posterior chain. Other elements of your body, like your grip and shoulders and lats, help to stabilize it, but the POWER comes from driving your hips forward dramatically, to whip the kettlebell up.

Which other weight lifting movement uses a hip extension to complete the lift?

Yes, that’s right! The deadlift! You’re a genius. Swings work the same muscles that the deadlift does!

But wait a second…most people, even a modest strength aficionado, can deadlift at least 200 pounds. The starting kettlebell weight for most males is 1 pood, or 36 pounds. This would be only 18% of your max, in this case. How can such a low weight help increase your deadlift?

It’s a good question and the answer is just as good:

Because of the manner in which the swing is performed. Swings are done explosively–it is a power movement (application of strength and speed). The explosive swings are quick movements that cannot be replicated with the deadlift. Sure, you have speed deadlifts, but it’s not the same due to the range of motion and center of gravity. If you get tired with the deadlift, you may lose your speed, but you will still have a chance at making the pull. With a kettlebell, it’s not going anywhere unless you have the speed and explosion.

Think of it like speed work, but with a kettlebell. The muscle fibers are learning to fire more explosively and your nervous system adapts as well to this sort of movement (high velocity/output).

“What Weight Should I Use?”

As I said before, not much weight is required. However, this does not mean you pick up the lightest kettlebell you can find and work it. The work should still be challenging, and heavy kettlebells CAN be used!

As strange as it is to say it (and hear it), different things work for different people. I’d recommend, for starters, that you use a 36 pound kettlebell for high reps for at least four weeks before switching it up. A higher weight (50-70 pound kettlebell), done for more sets and fewer reps, could be a nice change of pace and stimuli.

Do your swings 2-3 times a week. Deadlift minimally at this time, perhaps once a week (if that), 2-4 sets of 2-4 reps, to keep your strength and nervous system on its toes. In twelve weeks, retest, and prepare to be surprised.