If you have mastered the hip hinge, are swinging the kettle bell, but experiencing back pain then here are 7 reasons things may be going wrong: 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. If you suffer from a weakness in the mid and lower traps then your shoulders may have a tendency to gravitate upwards as opposed to back and down.
How to fix it: master the hip hinge, relax the arms and work on developing the scapula stabilizers with wall slides 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. Statistically, back pain has a tendency to go into and come out of remission and though the symptoms can be relieved, often the problem remains unless we get to the cause.
Muscular imbalance and a misfiring recruitment pattern of the posterior chain muscles are common prerequisites of low back pain, often as a result of bad posture from imbalanced or lack of muscular tone. Fortunately, time, energy and resources for rehab and prevention can be optimized by utilizing Kettle bell Swings as a practical solution when compared to other expensive, lengthy, and sometimes invasive methods of treatment for low back issues.
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.
If your kettle bell lifting is causing back soreness, there may be a few things to look at and some effective habits to put into practice to help address it. The body is excellent at attempting to find balance, a kind of homeostasis that will have it function and perform, often at the expense of something somewhere.
It’s excellent at compensating, at “handing” faulty movement patterns, until it can’t handle them anymore. Something breaks, an injury occurs, you can’t do what you love to do, and all your hard training won’t matter.
These come from my experience but is in no way an exhaustive list of what may be the cause or the absolute dos and don'ts. Letting the kettle bell get out away from your body, off your midline, essentially pulling you forward even as much to feel your weight on your toes, then yanking it up out of the back swing, can cause considerable stress on the lower back.
The upswing is all leg drive and momentum, (think about jumping backward) again keeping the weight over your base. You should get a natural lean back of your torso as the Kettlebellswings up from the force of your leg drive, and your arm is relaxed and long.
Back pain can creep up from not feeling the relaxation and tension needed to find the perfect rack position, or simply not having the mobility to get the Kettle bell on the hip. The rack position: legs straight, hips forward, shoulders down and elbows low.
The overhead position is where more low back pain issues bear their ugly head. If you’re in a hurry to load overhead without the mobility, stability, and strength to do so, all hell will break loose eventually.
Instead, you may be leaning back with lumbar extension, with the Kettle bell out in front of your shoulder joint, and elbow bent. Put your time in with proper technique, always quality over quantity and progression may be slow but solid as hell.
It might not occur to some, that for seasoned lifters, years of competing may not be all that healthy if mobility and asymmetries are not taken care of. Mobility must be created and maintained in order to set up the opportunity for continued stabilization and ultimately strength and stamina.
The inability to get in that position may be due to a tight upper back, neck and shoulders. You have to gain flexibility, release tight rotator cuff, lats, traps, and neck muscles.
We use Active Release Therapy, the Big Stick, and Wall Slides-a mobility favorite from Michael Boyle. I will often see extensive Lords in the lower back (your tail tips up and your belly pooches out), a forward head posture, and rounded shoulders.
The ability for the spine to distribute load efficiently relies on your back, as a system being able to have the mobility and stability where it is supposed to be, and it is greatly limited by this dysfunctional posture. Thoracic spine mobility can be gained with the foam roller, lacrosse balls, the Big Stick, and exercises like light barbell behind the neck presses.
The psoas and the Iliads are powerful hip flexors that pull on your pelvis, causing it to tilt forward (this is that tail tipping up and belly pooching out position again). This mobility recipe for disaster usually also means that your abdominal AND your low back are weak as hell.
What you want is the ability to pack your shoulder, and stabilize a load, and maintain vertical proprioception. That’s a fancy word for your muscles and joints ability to right itself, stabilize, react and interact with the outside world.
Lower back soreness can be greatly reduced by gaining mobility, stability, and strength in the shoulder. It is best used along with other exercises and techniques that increase range on motion and strength in the hips and upper back.