Most of our time today is spent in front of a device - TV, smartphone, tablet, you name it. Sure, we can be utilizing these devices to better ourselves but in that same respect they are doing us harm, especially with our posture. Smartphones cause our chests to cave in and sitting at a laptop or a tablet on a desk allow our hip flexor muscles to shorten. During all of this, our muscles on the back of our body become overstretched and weak and our muscles on the front side become overworked and tight. This then causes a muscle imbalance in our body causing our physical performance to decrease.

This type of muscle imbalance can also impact our breathing capacity and as firefighters, how we breath and our ability to have maximum lung capacity is highly important to us especially when under moments of stress (ie. SCBA in an IDLH atmosphere). Due to this muscle imbalance our lungs compress causing us to take short, shallow breaths rather than deep, long breaths into our belly. This type of breathing - deep, long breaths into our bellies - is what we were naturally born to do yet over time from how we sit, stand and utilize our bodies has altered our natural breathing technique.

As firefighters, it is incredibly important our posture is strong on BOTH SIDE of our bodies -  the anterior (front) and posterior (back). By correcting any imbalances and strengthening both sides of the body, we are developing ourselves into strong, battle ready firefighters. Strength on both chains allow for a better ability to wear an SCBA and perform our tasks with it on. Pulling hoselines, raising and climbing ground ladders more effectively also benefit from a strong anterior and posterior chain. The days of a big chest and biceps are long gone and the days of a fully developed, well-conditioned firefighter is the name of the game.

Here is ONE exercise and yes I said one, that will help strengthen the anterior and posterior chains, keep your conditioned and more athletic overall. This exercise is the kettlebell swing.

Here's 6 tremendous benefits of the kettlebell swing and why I use this exercise every week in some fashion.

1. Better Posture. The swing strengthens all of the major muscles on the back side of the body due to the various movements of the upper and lower back and hips. The stronger our posterior chain is, the better our shoulders and hips stay in better alignment and helps prevent injury.

2. Conditioning. Although this is a "strength training" exercise, with high number of reps the kettlebell swing can kill two bird with one stone - strength and cardio. Seeing how many reps of the swing could be performed in one minute is an example of both strength and conditioning.

3. Core Strength. I cannot say this enough, core strength is what holds everything else together for top optimal performance. The core muscles job is to protect the spine from outside forces that try to bend it out of shape. Think about trying to lift a victim out of a window, our core muscles are working to not only help us lift the victim but also protect the spine from a heavy force pushing down on to it. By performing kettlebell swings, it teaches the body to remain strong while the spine is in motion moving into ranges that could be dangerous to the body if not performed correctly or a lack of core strength. Start light and start slow.

4. Power. Forcing a door with the iron takes explosive hip extensions for solid strikes from the axe to the halligan. Swings in a sense will mimic those movements by slowing down when bringing the kettlebell back through the legs and quickly bursting with power through the hips when swinging the kettlebell back up.

5. Grip. Simply holding on to the kettlebell handle and keeping it locked into your hands while swinging it will increase grip strength. Again, grip strength plays a role in utilizing all tools on the fire ground, from cutting a vent hole with a saw to forcing doors to performing an extrication. All require a solid grip on a heavy object while in motion.

6. Go ANYWHERE. It's one kettlebell of cast iron or of sand if you're using a Brute Force Kettlebell. Swings can be done at home, in a park, at the gym or even on shift at the firehouse. Takes up little room and little time to perform a few swings.

If you want to strengthen your entire body, develop explosive power and help reduce the risk of injury implement kettlebell swings into your regimen. Start off slow with a light kettlebell and increase the weight as you develop comfortability in the exercise. Don't forget to get creative as you grow and add in alternating or one-handed swings for unilateral training as well.

Here's a quick video on how to perform the proper kettlebell swing: Mastering the Kettlebell Swing | John Wolf - YouTube

Until next time,  work hard, stay safe & live inspired.