If your glutes are weak, or ‘inactivated’ when lifting or extending your hip, your lower back is going to compensate for the larger, more powerful gluteal muscles. By educating your muscles how to hip hinge correctly before practicing the Kettle bell Swing will fire up your CNS to perform the exercise optimally and shorten time in getting results.
If you don’t have a pipe or dowel, achieve neutral spine by making points of contact while standing back against a wall, tuck your chin to lengthen your cervical spine all the way to the top, making contact with the back of your head against the wall. Aim to not bend much at your knees and return to start position by driving through your heels and activating your glutes and hamstrings to extend your hips.
“One small kettle bell hidden under a desk in the office can provide time-effective back and hamstring strengthening, along with hip-flexor stretching” What I want to point out in this blog is why I’ve also found it has helped so many of my clients who once suffered with lower back pain.
Czech Republic’s Dr Vladimir Wanda is renowned for drawing our attention to the rise in “gluteal amnesia”. This common problem is a typical side effect of too much sitting and basically means that the backside muscles have got so used to not working that they have permanently fallen asleep.
“You can go to parallel in the squat without fully activating the glutes, however a Kettle bell Swing done with correct form will quickly light them up”. Exercise physiologist Bret Contreras’ has also found that the Kettle bell Swing far exceeds the glute activation of a squat.
This is perfect to open the muscles at the front of the hips, helping posture and taking the strain off the lower back. Prof. Stuart McGill is considered the World’s number 1 leading authority on back care.
Prof. Stuart McGill has found that learning to brace the core is more effective for spinal health and longevity than the classic “hollowing” or pulling navel to spine. Kettlebellswings may be almost as effective as back extensions for strengthening and protecting your lower back, a British study suggests.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. If you experience lower back pain while performing the basic hip hinge then you need to either work more on your technique or seek hands-on advice from a professional.
Controlling your pelvis is very important when performing any type of dead lift movement pattern including the kettle bell swing. Tight quads and weak inactive ab muscles can cause the pelvis to tilt forwards resulting in an arch at the lower back.
An excessive arch in the lower back (Lords) can pinch the nerves in the lumbar spine and disturb the intricacies of the vertebrae. How to fix it: stretch out your quads frequently by lying on your belly and pulling your heel to your buttocks, at the same time pushing your groin into the floor.
Secondly, brace your abs tight to prevent your pelvis from tilting forwards, think about pulling your tall between your legs. Leaning back past the cent reline and pushing your hips forwards will result in additional stress to the lower back.
A common problem with so many exercises is an excessive backwards lean often resulting from bad proprioception and weakness in the core muscles. Many people lean backwards during the swing because they lack the explosive strength from the hip drive to raise the kettle bell.
Excessive back extension is very common when performing the American kettle bell swing and one reason I do not recommend it. How to fix it: contract your abs and buttocks tight at the top of the swing and bring your tail between your legs.
If your pelvis is prevented from rotating forwards then your lower back must provide the additional movement resulting in overwork and ultimately back injury. The lower back should stay flat by isometrically contracting the muscles to maintain a neutral spine position throughout the swing.
You may experience lower and middle back pain after your kettlebellswings if you are making this swing mistake. How to fix it: go back and practice the single-handed dead lift using your hips to generate the power rather than your lower back.
If you are trying to squat and swing at the same time then you will be overusing your arms and relying on your back muscles to maintain the kettle bell position out in front of you. When swinging correctly the power comes from the hips driving forwards and backwards and the arms merely control the kettle bell.
A warm bath and massage can help stimulate blood flow and improve healing times but ultimately it will be a waiting game. Wait until you are fully healed before regressing the movement to the single arm dead lift and taking note of the 7 points mentioned above.
If you are recovering from a kettlebellback injury then wait until your back is fully healed before attempting the kettle bell swing again. Kettlebellswings are excellent for strengthening the lowerback, but they do need to be performed correctly using a good quality hip hinge movement.