Are kettlebells swings special?

Question

Most, or maybe all, kettlebell routines that I see include the swings. Even some trainers who are not hardcore kettlebell fans would recommend it.

Is this exercise special, if yes why?

Answer 1

Yes, with proper form it's one of the few exercises that provide both "aerobic capacity development" and offers a "strength training effect". These findings have also been backed by the American College of Sports Medicine.

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Update: Link #4 is actually a counter argument supporting treadmill over KB aerobic training. Also found 2 more supporting KB training.

• Kettlebell high-intensity interval training (KB-HIIT) vs Cycling Sprints (SIC)finding that "KB-HIIT may be more attractive and sustainable than SIC and can be effective in stimulating cardiorespiratory and metabolic responses that could improve health and aerobic performance."
• https://www.ncbi.nlm.nih.gov/pubmed/26360962 - Subscription Required

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• Found KB training resulted in lower post exercise BP's due to increased parasympathetic activity (involving the vagus nerve).

• https://www.ncbi.nlm.nih.gov/pubmed/29016474 -Subscription Required

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1. Comparison of Kettlebell Swings and Treadmill Running at Equivalent Rating of Perceived Exertion Values

2. Physiological Effects of a Kettlebell Workout versus a High-Resistance Circuit Workout

3. Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values. Subscription Required

4. Are Kettlebells More Effective Than Treadmills

5. Comparison of Cardiorespiratory and Metabolic Responses in Kettlebell High-Intensity Interval Training Versus Sprint Interval Cycling.

6. Cardiac Autonomic and Blood Pressure Responses to an Acute Bout of Kettlebell Exercise.