“Do KB swings automatically work your upper back or is there something YOU need to do?”
I asked this question in our kettlebell community and one of the answers was as follows, and is also the assumption in general when it comes to kettlebell swings.
“No. Done properly, a KB works hip extenders and lower back. Any involvement in the upper back is incidental and would be a very poor way to train your back.”
This answer is incorrect. Contrary to what is said, the kettlebell swing works the upper back a lot, but only when engaged, and most beginners do not engage their upper back, and then you see the shoulders coming forward. Engaging the upper back is a must and is not incidental, it is either done or not done and the latter is incorrect.
And yes, working your upper back isometrically is a way to work your upper back. Not only is it great to work and develop your upper back but it’s also keeping your shoulders safe.
The correct answer is: NO, swings do not automatically work your upper back, you need to engage the muscles. Scapulae adduction and depression which involves the rhomboids, middle and lower part of the trapezius, engage your lats, and all this plus more is what works your upper back, don’t do this and you run the risk of injury, especially with high volume or heavy weight.
What does all that mean?
It means that you want to pull your scapulae down and slightly together, this pushes the chest out and brings the shoulders back. This is especially important at the top of the swing but as you perform the backswing you also want to do this to prevent rounding the back. You can relax between the top and bottom, which would turn it into a muscle contraction and release, i.e. not isometric the whole time,
As you swing up or pull out the weight, you also want to engage the upper back. There is a force pulling as you swing up, direct the weight away from you, and as you decelerate on the backswing.
