Kettlebell Swings: The Sacred Cow No One Wants to Question (But We Will)

Let’s get this out of the way up front:

Kettlebell swings are not for everyone.
And the fact that so many “kettlebell gyms” treat the swing as the royalty of all exercises — a universal rite of passage — is exactly why so many people end up frustrated… or worse, injured.

This isn’t an anti-swing manifesto.
It’s a pro-human-body message.

Because somewhere along the way, the fitness world turned the swing into its golden child — the “king” exercise, the calorie incinerator, the ultimate fat-melter — and forgot to ask one critical question:

Should everyone be swinging?

Spoiler: no.
Not even close.

At Fitness Lying Down in La Crosse, WI, we see a lot of people who have tried to “fix” their fitness with swings, only to end up with cranky backs, tight hips, and more frustration. As a functional fitness and personal training studio, our job isn’t to force every client into the same mold — it’s to find what actually serves their body.

The Swing Problem: When Simplicity Gets Oversold

The kettlebell swing has been marketed as the perfect blend of “simple” and “effective.” And simple sells.

But here’s the uncomfortable truth:

The kettlebell swing is not simple.

It’s a ballistic, high-skill, high-demand movement that requires:

• structural readiness
• efficient hip hinging
• core stability
• tension management
• force absorption
• coordination and timing

…all happening in a split second, over and over again.

Yet many people first learn about swings through social media, a challenge at the gym, or a well-meaning but overly enthusiastic trainer saying, “Let’s get you sweating!” And because the swing does burn calories and make you feel like you worked hard, it gets crowned the hero of the workout.

Meanwhile, no one stops to question whether the person swinging actually has the movement capacity to handle the forces involved. We know from coaching experience and basic biomechanics that the bottom of the swing is where the most stress shows up — great when you’re prepared for it, not so great when you’re not.

If someone repeatedly gets stiff, sore, or outright injured from swings?

That’s not “normal soreness.”
That’s a sign something isn’t being taught — or prepared — correctly.

Swings Are Not a Day-One Exercise (Not Even Close)

This one might ruffle feathers, but let’s say it:

You can’t expect someone to walk into a gym on day one and start swinging a kettlebell.

I mean… you can expect it. But you shouldn’t.

Without foundational skills, the swing becomes a squat-ish front raise performed at high velocity, using momentum instead of mechanics.

A proper swing requires:

• a clean, crisp hip hinge
• strong, responsive glutes
• reflexive core bracing
• a spine that can tolerate repetitive force
• the ability to absorb load and redirect it
• timing, sequencing, and stability under speed

Those qualities aren’t magically installed on day one.
They’re trained, sequenced, and earned.

This is especially true for adults coming into personal training, small group training, or fitness classes in La Crosse who have desk jobs, old injuries, or years of “just pushing through it.” Their bodies deserve more than a one-size-fits-all approach.

The Most Misunderstood Part of the Swing: The Receiving Phase

Everyone sees the swing “up”…
But the real test is what happens on the way down.

This is the part of the movement that separates competent lifters from “I learned this in a weekend” lifters.

The receiving (or deceleration) phase demands:

• timing
• reflexive core stability
• force absorption
• a stable, repeatable hinge pattern
• the ability to redirect energy into the next rep

All that force at the bottom of the swing has to go somewhere. If the hinge is unstable or the core isn’t ready, the lower back becomes the unwilling volunteer.

And yes, this is also where using a kettlebell that’s too light turns the movement into an arm exercise. Not because the person is uncoachable — but because the movement is too advanced for their current skill set.

And, of course, the classic mistake appears:
People squat the swing instead of hinging.

Wrong pattern. Wrong demands. Wrong results.

The Truth: You Don’t Need Swings to Get Swing Benefits (FULL STOP)

Let’s say the quiet part out loud:

You can get every meaningful benefit the swing promises — power, conditioning, posterior-chain strength, real-world athleticism — without ever performing a kettlebell swing.

While all swings are hip hinges…
Not all hip hinges must be swings.

There are dozens of hinge variations that are safer, more scalable, and more appropriate for the general population. And for many clients in our La Crosse WI personal training and small group training programs, these variations will always be better options.

Enter DVRT: Smarter Progressions for Real Humans (Not Just Instagram Athletes)

This is where the DVRT system shines — because it respects both the human body and the realities of movement.

DVRT builds the qualities swings demand, but in a logical progression that:

• meets clients where they are
• builds strength before speed
• challenges stability before power
• teaches deceleration before re-acceleration
• develops movement in multiple planes

That means clients get better, stronger, and safer…
with or without ever swinging a kettlebell.

If you’ve been searching for functional fitness La Crosse or strength training La Crosse, this is the kind of thoughtful, progression-based approach that actually changes how you move and feel, not just how tired you are after a workout.

1. Groundwork: Hip Bridges

Before someone starts popping a kettlebell explosively through space, they need to feel what the hips are actually supposed to do.

Bridges teach:

• glute engagement
• pelvic control
• foundational core stability
• tension without excessive motion

It’s simple. It’s not flashy. And it’s exactly why it works.

2. Deadlift Variations: Strength Before Speed

Here’s where DVRT really sets itself apart.

Instead of endless reps in one stance and one position, we build a strong hinge by dialing in both how you hold the load and how you stand.

Holding Positions

With the Ultimate Sandbag, we focus on:

• Neutral grip on the handles with both hands
• Offset grip (one hand on a neutral handle, one on an end flap)

These grips create feedback, promote better alignment, and prevent people from “cheating around” the load.

Stance Progressions

Rather than staying in one fixed stance forever, we progressively challenge the hinge by changing how the feet are organized:

• Bilateral stance
• Sprinter stance
• Drop step
• Lateral step
• Crossover step
• Forward step

Each stance change challenges stability, coordination, and hip mechanics in a way that mirrors how humans actually move in the real world. This is a big reason our kettlebell coaching in La Crosse looks so different from the traditional “just swing it” approach.

3. Good Mornings: The Secret Weapon of Deceleration

This is where swing readiness really gets built.

Using the Ultimate Sandbag in either:

• Front-loaded position, or
• Bear hug position

DVRT good mornings teach the qualities most people lack before attempting a swing:

• Eccentric control (the ability to absorb force)
• Hip hinging under tension
• Core bracing during load deceleration
• Posterior-chain endurance
• Structural integrity through the entire hinge

This exercise, in particular, helps clients truly understand the deceleration and absorption phase of the swing. They learn how to manage the “down” portion of the movement — which is exactly where swings tend to go wrong.

When someone in our small group training or personal training sessions finally feels this pattern click, their whole relationship with hinging changes — whether they ever choose to swing a kettlebell or not.

4. Movement in All Planes: Because Life Isn’t Linear

DVRT uses multi-planar progressions to build resilient, usable strength.

Instead of relying solely on a straight-ahead power drill (like the kettlebell swing), DVRT explores hinging and loading through:

• lateral movements
• rotational patterns
• step-based patterns
• offset loading

This isn’t just variety for variety’s sake. It prepares the connective tissues, nervous system, and musculature for real-life demands — like walking on uneven ground, lifting kids, carrying groceries, or reacting to the unexpected.

Better movement → better swings.
Better movement → better life.
Better movement → fewer injuries.

Final Takeaway: It’s Not About the Swing — It’s About What the Swing Requires

Let’s be clear:

Kettlebell swings aren’t bad.
They’re just not universal.

And they should never be treated as entry-level, mandatory, or magically perfect for every body.

If someone can swing safely and efficiently? Amazing.
If they can’t — or shouldn’t — they deserve better.

There are smarter, safer, more effective ways to build the same qualities without forcing a movement their body isn’t ready for.

That’s not “playing it safe.”
That’s called professional coaching.

Want a Smarter Way to Train (Swinging Optional)?

If you’re in La Crosse and you’ve been searching for personal training, fitness classes, or small group training that doesn’t beat you up, we’d love to help. Our approach to strength training in La Crosse is built around real humans with real lives — not just perfect swings on social media.

Not in town? No problem.

We also offer online personal training for La Crosse and beyond — truly virtual fitness coaching that brings the same thoughtful DVRT progressions right to your home or gym.

Learn more about our online training options here:

https://fitnesslyingdown.com/classes/Online-Fitness-Training

No pressure. No gimmicks.
Just smart programming that honors your body and builds real-world strength.