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” Whether you’re back in the office or working from home, if your profession has you seated for the majority of the day, you may be one of the approximately 31 million Americans who are dealing with back pain.
“One small kettle bell under a desk or in your office can provide time-effective back and hamstring strengthening, along with hip-flexor stretching,” shares Dr. Roth. Please note, if your back is already injured or in spasm, you need to allow time to heal before starting this exercise.
Sitting for extended periods of time has been linked to various health effects including increased blood pressure, increased cholesterol levels, excess body fat around the waist and high blood sugar. “This imbalance can put too much stress on the back, resulting in back pain,” shares Dr. Roth.
“Incorporating kettlebellswings into your workday is a fast, efficient and inexpensive way to mitigate the adverse health effects of your desk job,” Dr. Roth concludes. The material provided through Health is intended to be used as general information only and should not replace the advice of your physician.
This article is provided by Dr. Ben Fun, PT, DPT, a licensed Physical Therapist in the state of California. Dr. Fun’s thesis on kettle bell exercise was presented and published by the American College of Sports Medicine in 2010.
Dr. Fun founded Kettle bell and Physio kinetic Fitness” which went on to become a San Diego 2011 “Best Alternative Exercise Studio” finalist in its opening year. There have been estimations stating that 80% of Americans will experience back pain some time in their life 1 (Web MD, Mayo Clinic).
Correction during specific and isolated movements is more easily achieved than it is maintained during an actual functional performance. As therapeutic relief and maintaining correct movement are central goals in movement based therapy, an ideal exercise for a back program would be that which both relieves pain and prevents further injury by fortifying functional spine mechanics.
Kettle bells have recently garnished considerable attention in the world of Physical Rehabilitation. Despite the kettle bell being nothing more than a cast iron wrecking ball with a handle on top, there have been studies exploring kettle bell exercise for lower extremity sports rehabilitation 2, musculoskeletal health 3, and cardiovascular exercise response 4, 5.
The kettle bell swing) offer the benefit of working with natural physics which demand correct spine mechanics to be maintained throughout exercise. In terms of the physical forces applied to and experienced by our body during functional movement, gravity bound free-body-objects all act like a kettle bell (an object with a handle on the top where the hand holds the object against gravity).
Exercise not done in similar physics to the activity anticipated does not always reap the benefit of improved function and pain relief. It is ultimately the best scenario if one can strengthen in the physical parameters most similar to the desired activity during function.
Recently, a study published by the Journal of Strength and Conditioning presented an interesting reverse shearing component seen during the kettle bell swing. The study noted a “posterior shear of the L4 vertebra on L5, which is opposite in polarity to a traditional lift” of which they stated “provides an insight into why many individuals credit kettlebellswings with restoring and enhancing back health and function 6 “.
The insight from my Bio engineering background would suggest that the ballistic nature of the kettlebellswings allows for a more natural co-activation of spinal musculature in kinetic chains which allow the body the work together more effectively than the linear physics as seen in traditional lifting exercises. While both exercises are functional, dynamic, and even offer corrective benefits; the distinct elemental difference in physics between the two proves a fundamental advantage to the kettle bell.
After a bout of ballistic kettle bell exercise(s), it is wise to stretch the hip flexors, the hamstrings, and to initiate a short preventive bout of prone press-ups in the unlikely event that spinal flexion occurred during exercise. While prescribing a progression of one handed kettlebellswings may seem like an over simplification of a program for back pain, I humbly refer you to a former patient who has experienced the therapeutic effects of Kettle bell Therapy ™ and was kind enough to make a video testimonial.
In closing, I leave you with the encouragement to experience kettle bells for yourself and perhaps claim them as good practice for an ironclad spine. Jay et al. Kettle bell training for musculoskeletal and cardiovascular health: a randomized controlled trial.
Millions of men and women around the world struggle with building up a lean and muscular back. Backbone problems and excess weight become more and more widespread even among the youth with the proliferation of desk jobs and rise of dependence on smartphones.
A lean back and good posture not only upgrade your looks, but also help sustain a well-balanced overall body condition. Kettle bells are often unduly forgotten when people begin patching out their workout routine, yet they are one of the most effective instruments to sculpt the back you wish for.
Less low back pain, which makes people suffer a lot Fewer headaches, as increased muscle tension in the back of your neck due to poor posture contributes to tension headaches. When your bones and joints are aligned correctly, the muscles work as they should, and you don’t get as worn out.
When you sit or stand in a crooked way, you get hip strain, which produces more and more pain and problems as you age. Kettle bell exercises are specifically important for your back development, as they often rely on pulling and dead lift movements.
Follow our workouts for beginner and intermediate levels below to enjoy the best training for your lean and muscled back. Get into a squat position in order to pick up the kettle bell, raise it to chest level.
Begin by making a large circle and then gradually decrease it until the weight is barely clearing your head. The legs are bent to the point where the kettle bell, being held by the extended arm, touches the floor.
When you bend down to pick up the kettle bell, make sure to position your back parallel to the ground. This exercise will add size and strength to your upper back while improving the stability of your core.
Choose the kettlebellback workout suitable for your training level, and don’t forget to combine your regular exercising with a well-balanced, high in proteins (1, 4), and fiber (3) diet. Proteins repair damaged tissue, fortify your bones, relieve muscle soreness, and curb hunger, while high-fiber foods improve your digestion and help lose weight.
You can opt for powders and snacks, yet there are lots of natural good proteins out there, just avoid red meat, as it might lead to diabetes and heart disease (2). Remember to guzzle some water before and after your training, as staying hydrated is essential for your health, even more so when you’re physically active.
Water delivers essential nutrients, supplies your lungs with oxygen, helps the immune system, and sustains your nail and skin condition. Make a glass of detoxifying and refreshing lemon water every morning to achieve even better results.
Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017, NCBI.elm.NIH.gov) Substituting healthy plant proteins for red meat lowers risk for heart disease (2019, HSP.Harvard.edu) The impact of soluble dietary fiber on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Alex Porter Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition.
Being a part of the Better Me Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets.
His main goal is to make more people realize how essentially these aspects are, and how drastically they can improve their lives. I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education.
Stand with feet hip-width apart, holding a kettle bell by the handle with both hands with an overhand grip, arms long. Pull kettle bell up to chest, bending arms wide to sides and keeping wrists in line with forearms, pausing for 2 seconds at top.
Take 3 seconds to slowly lower to starting position. Stand with feet hip-width apart, holding a kettle bell by handle with both hands with palms facing each other, arms long.
Hinge flat torso forward from hips to start. Shift kettle bell into right hand and, with straight arm, pull weight laterally toward right and up to shoulder height with palm facing down.
Start on floor in side plank on right forearm about an arm's-length away from a kettle bell, with left arm extended perpendicular from body and holding kettle bell handle with an overhand grip. Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettle bell will flip so bottom of bell is facing ceiling).
Sit on floor with legs extended, holding a kettle bell by horns with both hands at chest, arms bent by sides. Sit up, pressing weight overhead (biceps will hug ears).
Stand with feet hip-width apart, holding a kettle bell by bell with both hands, arms extended in front of you at shoulder height. Keeping arms straight, rotate weight toward right until hands are stacked.
Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettle bell by handle with arm long and palm facing right. Stand with feet hip-width apart, holding a kettle bell by bell with both hands at chest, arms bent by sides.
Keeping torso still and arms straight, raise weight overhead until biceps hug ears. For flatter abs and a faster metabolism, show your shoulder and back muscles some training love.
“Most people have crappy posture, thanks to desk jobs,” says Matthew R. Steiner, the owner of Blueprint Health Studios in Destiny, Florida. But if you strengthen your back and shoulders, some of those muscles pull back and down to help you hunch, which lifts your chest and aligns your spine, making you appear stronger, longer, leaner through your core, and more confident, Steiner says.
Plus, your latissimi Doris, which span most of your back, are the widest muscles in the body. Working these biggies will earn you a greater burn during your routine and help your body melt more calories 24/7.
Steiner created this mix of kettle bell moves to sculpt every muscle in your back and shoulders from every angle. “Focus on maintaining control through the entire range of motion of each exercise,” he says.