The major muscle group in your lower back is your erector spinal, which run along your spine. The muscle is also constantly working isometrically, which means it’s contracting to hold your spine in a stable position.
The alternating kettle bell bent-over row forces your lower back to contract isometrically and hold you in a bent-over position as you perform the exercise. Pull one kettle bell to the side of your torso, and then lower it, switching arms with each rep.
While maintaining your torso position, move the kettle bell through your legs in a figure eight patterns, transferring it between hands as necessary. Hold a single kettle bell in one hand and set your feet slightly wider than your hips.
Using your glutes, extend your hips, back and knees to swing the kettle bell up and in front of you. The kettle bell swing is a great exercise because it burns fat like few workouts can without any impact on your body.
The kettle bell swing works different parts of the body like your shoulders, hips, your core, legs, and upper back. This exercise is one of the best ways to incorporate different types of movements in one workout to burn calories.
With each swing, your lumbar extensors are the primary muscles this exercise works. With stronger muscles, your body can improve its injury resilience, overall fitness, coordination, and balance.
Kettlebellswings start with a powerful thrust that requires your hamstring and glutes to use more energy. Like any other weight training equipment, you need to have a specific number of sets to perform to avoid overworking your body.
According to fitness experts, the recommended number of sets for the kettle bell swing is three with five to ten reps. This movement will help create momentum to aid in pushing the kettle bell upwards.
Over the years, the kettle bell swing has proved to be an effective exercise for fitness enthusiasts across the world. However, to reap the benefits this workout has to offer, it is essential to learn proper technique and form.
Once you accomplish that, it becomes quite easy to fall in love with kettlebellswings and attain the results you desire. If you have pulled your back doing kettlebellswings or you experience lower back pain after your swings then this is the article for you.
If you do suffer with any of the above conditions then poor technique can seriously aggravate your lower back and so it is not worth the risk for you. 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.
If you are performing the kettle bell swing correctly then you should feel your buttocks, hamstrings and core muscles working hard. 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. 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 you suffer from tight hamstrings then the movement at your pelvis will be restricted resulting with compensations at the lower back.
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 yourkettlebellswings if you are making this swing mistake.
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 lower back, but they do need to be performed correctly using a good quality hip hinge movement.
Kettlebellswings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century. Since their introduction, Russian kettle bells have become a familiar sight in many gyms and a popular choice for home workouts.
They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user. The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms.
The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins. As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training.
He also advises having two additional, heavier, bells for progression and for use in some other types of kettle bell exercise. As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set.
As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results. When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes.
You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement. The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust.
The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using. The length and frequency of yourkettlebell workouts depends on the intensity and difficulty of the session.
Kettlebellswings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective. They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training.
They also require very little equipment, and the intensity of the workout can be increased so that you continue to make the gains you’re looking for. But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts.
Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”.
This post will reveal the main kettle bell swing benefits and how to do them correctly. It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. Kettlebellswings are one of the best kettle bell exercises for developing the entire posterior chain.
Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.” Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettlebellswings are one of the best exercises for undoing the effects of prolonged sitting.
Swingsworkyour posterior chain, which are the muscles responsible for holding you upright against the pull of gravity. In many instances, this will also eliminate the back pain often caused by poor posture.
Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension. Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension.
Core — the muscles that make up your midsection, which is responsible for keeping your spine stable. Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension.
Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell. Because kettlebellswings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise.
But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks. Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs.
Focus on your hip drive to pop the kettle bell upwards, not your arms. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.
Russian kettlebellswings generally allow you to lift more weight, and they are easier to learn. However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height.
They involve a more extensive range of motion, which could make them more demanding. Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify.
However, raising the weight so high will increase stress on the lower back, which could lead to injury. The increased range of movement also means you won’t be able to lift as much weight.
But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers. Alternatively, here is a kettle bell -only workout that you can do anywhere you have enough space to swing yourkettlebell weight.
As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday. With this workout, you do a set of kettlebellswings at the start of each minute, and whatever time is left over is for resting.
*Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered. AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight
With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells. Kettle Grip Kettle bell Adjustable Portable Weight Grip
No other kettle bell exercise offers so many benefits and is so easy to learn. Kettle bell cleans and snatches come close, but they are much trickier to master.
Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings will help. Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts.
Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age. Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning