Kettlebells for Posture & Power: Swings, Get‑Ups, Carries (StrongFirst inspired)

Swings train rapid hip extension and crisp bracing without chasing maximal loads.

Get ups build shoulder control and multi step coordination, rep by rep.

Carries reinforce rib cage over pelvis while you move, not only while you plank.

Setup cues that matter

• Feet grounded, pressure through big toe, little toe, heel
• Ribs stacked over pelvis, breathe low, brace without holding tension in the neck
• Pack the lats, keep the bell close, do not chase height

Common posture leaks

• Over extending at the top instead of finishing with glutes and brace
• Squatting the swing and losing the hinge pattern
• Rounding through the bottom because the bell is too heavy or too far away

Why swings help performance

A clean hinge is the foundation for deadlifts, sprint mechanics, jumping, and safe bracing under barbell loads. Kettlebell swing research has described substantial posterior chain demands and distinctive bracing pulses.

Regression ladder

• Bodyweight get up, then shoe balance get up
• Half get up to tall sit and elbow
• Full get up with light bell, one rep per side with quality

Who benefits most

• Desk based professionals with stiff hips and forward shoulders
• Lifters who lose overhead position when fatigue hits
• Athletes who need trunk control through transitions

Safety note

If you have shoulder pain or instability, start unloaded and progress only through pain free ranges. Use a clinician or coach if needed.

Carry menu

• Farmer carry, symmetrical load, whole body bracing
• Suitcase carry, anti lateral flexion, ribs stay stacked
• Rack carry, trunk control with upper back demands
• Overhead carry, shoulder stability and breathing control

Technique cues

• Tall posture, head neutral, ribs down
• Shorter steps if you lose stack
• Do not lean away from the bell on suitcase carries

Why carries transfer

Carries demand trunk stability in multiple planes while you move. That supports bar path control and bracing on squats, pulls, and presses.

Weeks 1 to 2

• Prioritise technique quality
• Swings: 6 to 8 sets of 10
• Get ups: 2 to 4 total reps per side
• Carries: 4 to 6 short runs

Weeks 3 to 4

• Increase load slightly if posture stays clean
• Swings: 10 sets of 10
• Get ups: 3 to 5 total reps per side
• Carries: increase distance or load, not both

Weeks 5 to 6

• Increase density with the same quality
• Swings: 10 sets of 10, slightly tighter rest
• Get ups: keep low reps, higher intent
• Carries: alternate carry types each session

Are swings safe for the lower back

They can be when you hinge well, keep the bell close, and load appropriately. Start with a coachable weight and stop sets before technique degrades.

How many get ups should I do

Low reps done well are the point. Start with 1 to 2 reps per side, then add load or add reps slowly.

Which carry should I start with

Farmer carries are simple and effective. Suitcase carries are a strong next step if you need anti lateral flexion and trunk control.

How does this help barbell training

Swings reinforce hinge mechanics, get ups reinforce shoulder stability, and carries reinforce bracing while moving. Those qualities improve bar path consistency and reduce technique breakdown.