Should You Do Kettlebell Swings Instead of Deadlifts? | Dan John

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining

[@brotherlittlefoot2216]

One armed push ups on the knees until one can build up to the toes - are a great way to develop the pecs without injury. One can also use their other arm to assist them slightly as needed. This movement allows for more ROM than a regular barbell press,as well as more intensity across the upper,lower,and mid pecs. One armed push ups *can* be injurious to the shoulders if done thoughtlessly,but doesn't come w near the risks of a barbell or even a dumbbell press. Resistance bands are the next best option for pecs - or a cable machine.

[@DanJohnStrengthCoach]

Thank you for sharing this. This is good

[@brotherlittlefoot2216]

@@DanJohnStrengthCoach Thank you for all that you do,"big brother"!

[@danlaxer514]

I'm 55. I work out the same way I always did. When I deadlift I tend to use an overhand grip until I get up into heavier loads (3 to 5 reps). Then I'll switch to mixed grip. I throw in kettlebell exercises all the time.

[@armourofgod2606]

I’ve been doing 400+ kettlebell swings a day, 6 days a week for 3 months now. Also work my grip strength the same. Came in handy last night. I was loading a semi truck with a forklift and the Truck decided to pull out of the dock with my front tires still on the trailer. My strong hands kept me from bouncing around like a rag doll when the lift bounced off the ground after a 5ft drop, and the strength in my posterior chain from the swings prevented a serious back injury. I am positive that I would be in the hospital if I wasn’t doing these exercises

[@duchaneaux]

Holy shit. Glad you’re ok. Just had a coworker go through the same thing but luckily his lift was mostly on the dock with just the front wheels hanging off. He said there’s a light on the outside that malfunctioned and turned green so the driver thought he was good to go and just pulled out. Dudes skinny as a rail though. He would’ve been seriously injured had he fell like you did. He ended up getting fired for that because of a zero tolerance policy even though it wasn’t his fault.

[@DanJohnStrengthCoach]

Let me know how this is going

[@argh2945]

I took about 4 years off from deadlifting entirely. Not a planned omission from training - it just kind of happened because life just kind of happened and got in the way of getting into the gym. Anyways, I did a lot of KB complexes during that time instead (which means lots of swings) because I've got a few bells lying around at home. Set a PR on the second session deadlifting after 4 years off. Did a weight I'd never even done before for 1 rep and managed to do it for 2 reps.

[@salabukhalil8677]

I used to deadlift 485 at the weight of 250. I took a year off (Covid) to focus on only heavy kettle bell training, including heavy double 44kg swings. I went back to the barbell and maxed at 575 on my deadlift at only going up to 265 in weight. Within a 6 months I got ‘newbie’ gains again and got up to 625.

[@DanJohnStrengthCoach]

That's a good story....excellent.

[@johnsonr9]

I am 70 and still deadlift i just don't do max singles very often. I have a degenerative disc but as long as I keep form, no problems.

[@BuJammy]

Built my own - loadable - Kettle Bell, and started last night: Three sets of ten with my 22 kilo bell. Early days, but my hamstrings and lower back feel great today. It's hard to explain, but they feel as "worked" as they do with RDLs or good mornings but with less "impact".

[@pricerowland]

You're experiencing the muscular fatigue without the typical aching joints.

[@utubepunk]

Built your own? Sounds interesting. Could you elaborate?

[@aubreygmcghee]

@@utubepunk I can't speak for BU but I built one with galvanized metal pipe from the hardware store. You take a single pipe, threaded on both sides, that's about a foot long or so, just play with the length, and slide weights on one end and screw a mounting flange to hold them on. Then slide a hose clamp down the other end to keep the weights right to the bottom and then screw on a T fitting and add a short pipe to both sides of the T to act as a handle. That's basically it. It works great. You can add or remove weights by unscrewing the flange at the bottom and change the weights. Just make sure everything is tight each time before you swing. Another option is to simply use a rope or chain and feed it through some weight plates and then tie it in a loop that is slightly taller than the weights and just use the rope as a handle. You could even use a chain or cable. Another option is to just to use heavy duty chain. Make a loop with the chain that is your handle and then add or connect as much chain to the bottom of the loop that weighs the amount you want. Another option I have thought of but haven't tried is to just use one kettlebell and just add some heavy chain to it to increase the weight. Just a few easy, inexpensive and creative options I have come up with.

[@BuJammy]

@@utubepunk You should really check out "Enkiri elite fitness". There is footage of him swinging a 300lbs loadable bell for 10 reps. He has a few videos - and a website - that shows you how.

[@BuJammy]

@@aubreygmcghee I made an Alec Enkiri style loadable bell handle, but I lost it, and now I just use a looped judo belt.

[@adampt4454]

Turkish get ups and swings have me sold. However it's missing a suitcase carry, otherwise that's a life long programme right there. Pavels "Simple and Sinister". I do like the sound of the perfect workout. Half kneeling presses I was not expecting

[@jvm-tv]

I wish we could get Peter Attia do a podcast episode with Dan. He is working on a this concept of Centenarian Decathlon. It's about back-casting what it takes to be a bad ass 100 years old person and translating it to fitness standards for each decade of age for younger people.

[@Tony-Zamboni]

I’m taking a layoff from the barbell, but intend to barbell squat in a few months. Kettlebells are like a miracle cure for my aches and pains from working construction. 10+ years of carpal tunnel syndrome vanished in a couple weeks and my hips are getting way healthier from windmills. I just train with one kb for now

[@DanJohnStrengthCoach]

Thank you for sharing this with all of us. I appreciate this as sometimes a small change is as important as a surgery.

[@bobbullethalf]

Yes, kettlebell swings have gotten me way strong and safer then deadlifts.

[@aubreygmcghee]

I'm curious do you know what your PR in the deadlift is? I ask because I have been curious about replacing the deadlift with KB swings just because I love the idea of doing everything with just kettlebells. I just haven't been sure if KB swings can develop that maximal strength in the same way? What is your background with the deadlift and KB swings?

[@matthewhawke8902]

Just for perspective, what would you have considered a heavy deadlift and what do you commonly swing with? Not a size up, just curious about carry over.

[@sybo59]

@@aubreygmcghee There is no chance of getting stronger with kettlebells than a barbell deadlift.

[@brotherlittlefoot2216]

@@sybo59 That's not true.Lots of powerlifters are now using kettlebells to increase their 1 rep maxes.(Just google it) Squatting,deadlifting,overhead presses,and rows are where the kettlebell works best to help increase 1 rep maxes....Hell,there's a guy above in the comments here that said he quit deadlifting for 4 years,only did kettlebell swings,and then had increased his deadlift max over the 4 years of NOT deadlifting....Deadlifting is really more for competition than anything.Medium-heavy deadlifts are good for functional strength,but not better than kettlebells necessarily.

[@MVK_GS]

I do both and in the same workout. They are complementary, IMHO.

[@shermhart7617]

Dan I'm 102 and I kettle swing keeps me strong as bull

[@ttb1513]

Like he said at 9:30, add 20 years to your age. What do you want to look and feel like, and work your way back.

[@PMC_Wanker_Group]

I'm 103, got you beat

[@Coover90210]

What is this kettlebell? Signed, Methusela

[@someonethatisachristian]

i agree with the bench press beng dangerous, but i use chest press instead on a body lift bl1 machine (beside incline press and flyers), i do feel a bit stiff but i balance it out with rows, pulldown and reverse flyers and when im careful doing that i think my positure long term should be fine. i love combining this machine with kettlebells, im moving over to kettlebells from deadlift for lower back since i got a herniated disk doing deadlift a couple of years ago and think ill stay at 24 kilos for safety and just go with 1 hand swings

[@DanJohnStrengthCoach]

Thank you for this

[@totallyraw1313]

Dan, what is the advantage of the half kneeling press over a standing 1 arm dumbbell press?

[@salabukhalil8677]

Isolation.

[@CarmineCroons]

Hey Coach Dan. I'm 60 years old, and har a third back surgery 3 years ago. I personally like the KB swing better for overall functional mobility and less pain vs the deadlift for me. I perform deadlifts but not too many. Thanks Coach

[@DanJohnStrengthCoach]

Swings aren’t for everybody. I wish the kettlebell people were better about that.

[@Howsoonisnow2009]

Hi, do you have a video on the workout you mention at @9:05? Great video

[@TrailNRG]

From Coach Dan’s log this past summer. Perfect Workout” 1/2 Kneeling Press (LKD/LH…RKD/RH) two sets of 8 Bent Knee Hangs Magic Drill Hip Thrust Drill GS to OV Squat x 5 Suitcase Carry

[@patrickh9937]

There is a video on his channel, and I believe it was posted within the last year, but I'm not certain of that.

[@Howsoonisnow2009]

@@TrailNRG thank you

[@tezzanewton]

Is he talking about the sport swing vs hard swing?

[@DanJohnStrengthCoach]

Hardstyle

[@DanJohnStrengthCoach]

The “he” is me

[@tezzanewton]

@@DanJohnStrengthCoach no worries. Thanks mate. I’ve done hard style for years but I’m experimenting with sport style now. Not sure how I feel about it.

[@dylanegbert1877]

I have really heen enjoying your videos. Very informative. Thank you 😊💪

[@DanJohnStrengthCoach]

Happy to hear that!

[@pricerowland]

I swing and snatch often because I can handle much more volume, plus occasional heavy doubles and a strong band for some sumo pull. With the hip hinging from balistics, I find I can get away with only needing occasional heavy pulls

[@Tarnie495]

Ring push ups are absolute king for chest development. The suspeded nature makes them really challenging and can humble many. Add a 20kg weight vest and use full stretch at bottom of the movement for that eztra range of motion.

[@DanJohnStrengthCoach]

Excellent suggestion

[@grindercap]

So good that you mention the better flexibility in your hamstrings that seem to come from KB swings. I do not claim to be very knowledgeable about if deadlifts are better than KB swings or vice versa, yet personally I will go with KB swings as my go to hip hinge exercise. I just luv 'em!

[@DanJohnStrengthCoach]

Thanks for sharing!

[@NathanAGoss]

Per just about every successful S&C coach and athlete, powerlifting and otherwise: "Unless you are being paid to deadlift, you shouldn't deadlift." Given all the acceptable alternatives out there, it's time we just start calling Olympic bar deadlifts what they are - an ego lift. If chronic CPAP use is a prerequisite for your S&C program, it's time to admit you have a problem.

[@DanJohnStrengthCoach]

I can’t be as definitive as you because so many of my athletes want to do that. But overall, I think you make a strong point.

[@NathanAGoss]

@DanJohnStrengthCoach Oh I'm all for people finding the thing that keeps them coming back as well....."The best workout is the one you'll stick with".... But I wonder how hard some people seach lol (and if someone has searched far and wide yet still likes the deadlift? Sounds like enough love to find a way to get paid to do it lol).

[@mastermindpatrick5232]

I have two kettlebells 32kg/ 20kg trying to build my explosiveness which is the best three exercises for legs.. using my bells 22

[@DanJohnStrengthCoach]

Double kettlebell front squats

[@Patrick-sheen]

I’ve been religiously doing Kettlebells as my recovery and strength workout for BJJ/MMA classes. I started doing very heavy weights recently, deadlifts, weighted dips etc. I’ve no problem with the upper body but my knees really started to take a hit. Do kettlebells assist me with my legs? I’m never sure how much they give me.

[@DanJohnStrengthCoach]

For most people, swings and KB squats really help, but there is always outliers.

[@Patrick-sheen]

@@DanJohnStrengthCoachgreat to hear thank you for your reply. It’s a doubt I’ve always had. I love the bells and get sidetracked sometimes by online content but it’s the most concise and bang for buck workout I get I believe. I need to catch up on your videos as I’ve only found you but the content so far awesome. Great to see them 🇮🇪 flags too in your gym. Greetings from Dublin.

[@Jwiznat]

i think kettlebell swings are a great accessory to heavy deadlifts. heavy deadlifts: intensity, heavy swings: volume. do both!

[@Coover90210]

I forget who said it but I once heard, "if all you ever did was clean and press, you could be awesome". :-D

[@DanJohnStrengthCoach]

Actually, I said that online in about 1999 with my first website at the time. I still think this is true.

[@Coover90210]

@DanJohnStrengthCoach ha yes that was the lame attempt at humor. You are famous for that comment, and it certainly struck a chord with me. I don't know of any other way to get push pull hinge and squat all at once.

[@DanJohnStrengthCoach]

Excellent point...

[@ned_right3440]

What I can do instead bench press if I what to hit chest? ❤

[@DanJohnStrengthCoach]

I'm not sure what this has to do with the question, but I don't teach bodypart training much. Obviously, any dips or flies are fine, but the tradition I learned is to never worry about pecs much.

[@ned_right3440]

@@DanJohnStrengthCoach Oh I get your idea now. Thank you so much 😊

[@morenoh149]

I like floor barbell press. No way to hurt yourself.

[@thatonetexan1390]

If I could I only do one lift for the rest of my life it would hands down be the clean and jerk.

[@DanJohnStrengthCoach]

A great lift.

[@PauloBerni699]

I Don’t understand how he’s for the Turkish get up, but set against the double KB snatch. He cites the inherent instability of coordinating two KBs at once and I guess considers that a little too precarious a finishing position.

[@KlausECD]

He has mentioned that while he likes TGUs, he doesn’t like heavy TGUs

[@chrisandersen4933]

He’s also said on numerous occasions that he isn’t in the ‘cult of TGUs’, either. They have value but they aren’t ‘the answer to all questions’ (as he would put it)

[@mariavienna1305]

Is definitely individual. For me, is the answer NO. 😄

[@racebannon7355]

No