Pulls-are-better-than-kettlebell-swings-here's-why

I believe the pull or even the high pull is better than the kettlebell swing, here’s why?

Weightlifters, strongmen, and powerlifters have been performing the pull for decades (being conservative here) maybe centuries. The pull develops an ability to quadruple extend (4E) (ankles, knees, hips, & back) maintaining a weight in line with the center mass (CM) and developing strength applicable to 4E (sports movements). Building coordination close to the CM is imperative for any operation near or far. There is an old saying: “a waterfall starts with a drop of water”. If one cannot operate close to CM well, operating further away is impossible to accomplish with any proficiency.

The pull and high pull are performed with a barbell. These are strength movements. Dumbbells, kettlebells, and other riggings are lighter versions of the barbell. These are finesse movements. The objective doing clean pulls, snatch pulls, deadlifts, and other pulls is to produce more force (strength) without more technical transitions involved in the full movements such as during full cleans and snatches. The weight travels away from CM on these and is, therefore more stressful; in a negative way. Managing training and competition lifts is the root of sports sciences and where champions are built. High-class athletes do clean pulls with no more 120% of their record clean or snatch (Roman, 1988, p. 62). The height of the heavier pulls decreases significantly above 100%.  Learn how to keep the barbell (weight) close to CM with heavier weights doing pulls. Kettlebells are too light to be considered useful. Practicing sending the weights away from CM has an application for throwers and fighters. They must also learn to keep weights close first and foremost. Sending weights away is detrimental for the rest of society. Keeping weights close is fundamental and should always be the foundation of training.

If athlete A can 4E with 200kgs in 1.2 sec and athlete B can 4E with 50kgs in 1.2 sec, both travelling 20” with limit weights, athlete A is stronger, more powerful, and more athletic than athlete B. Strength and conditioning are practicing weightlifting (inclusive of powerlifting movements as assistance) in the weight room for strength and practicing specific needs-based sport skills as conditioning. We teach strength first and the results are almost not comparable. We create champions.

Unless one is a champion boxer, MMA fighter, or bowling professional do not use swings in training. Even this group should do 80% pulls vs. 20% swings. Then, the swings will be more useful in creating speed. Power cleans and power snatches are enough to produce requisite power in beginners and intermediates. After 7-10 years of training is when a high-class athlete should start using “the pulls” in training. This is when training becomes more diverse in order to avoid over-use injuries. Use the book in the references to learn what training actually involves. Be patient it gets down to the nitty-gritty-down-and-dirty-details most Kinesiology Textbooks skip.

Get STRONGER!

Doc

References

Roman, R. A. (1988). The Training of the Weightlifter. Livonia, Michigan: Sportivny Press.