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 of motion and strength in the hips and upper back.
Roll towards the kettle bell, grab the handle with both hands and hug it close to your body keeping our right elbow tight to your side and slowly roll back on your back bring the kettle bell with you. Take a strong grip on the kettle bell with your right hand, letting it sit deep across the heel of your palm.
Bend your right leg and plant your foot flat on the floor with your heel close to your hips. Keeping your eyes on the kettle bell, reposition your left arm up over your head flat against the floor.
Push off your planted foot and slowly roll over, resting your head on your left arm, keeping your arm vertical, turning your hips flat to the ground as you roll over. Stabilize the kettle bell vertically in this position with a strong grip, knuckles to the ceiling, and your lats locking down towards your hips.
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 kettle bell swings 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. Most of us at some point will experience back pain of a varying degree, from mild discomfort to disabling pain that could see us taking time off from work and play.
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. 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 you experience lowerbackpain 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.
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. 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.
The kettle bell swing is a highly beneficial exercise but it is very unforgiving and easy to get your technique wrong at first. If you are recovering from a kettlebellback injury then wait until your back is fully healed before attempting the kettle bell swing again.
Kettle bell swings are excellent for strengthening the lowerback, but they do need to be performed correctly using a good quality hip hinge movement. Kettle bells are a great tool to build back strength and muscle.
Creating a balance between both pushing and pulling exercises is important to avoid any postural or overly dominate movement patterns. Make sure your kettle bell training includes both pulling and pushing workouts to reap all the benefits of a strong back.
The kettle bell dead lift movement pattern mirrors all daily life exercises where you have to pick something up from the floor. A singe arm kettle bell dead lift works your posterior chain, including your glutes, hamstrings and lower, mid and upper back muscles.
As a dynamic movement, the kettle bell swing works both your strength and cardio, and will help you develop great explosive power. The swinging movement pattern will strengthen your lower back by forcing you to stabilize the link between your hips and your upper back.
KB workouts can strengthen your back and should not cause any low back pain. This post from this Greg Brookes is a great read on this subject.
No area of the body garners more attention in the fitness world than the abdominal muscles. Although the term “core” has become more popular than “six-pack” in recent years, the goal of attaining a toned midsection has endured.
Also included in the core musculature are the internal and external obliques, the transverse abdominal, the erector spinal, the multitudes, and the sons. While all these core muscle groups have their own specific and individual functions, they are collectively responsible for moving, supporting and stabilizing the spine.
A vast majority of this moving, supporting and stabilizing occurs while you are in an upright position. However, a majority of the most common or popular ab exercises are performed lying on your back, which doesn’t make much sense.
While supine, isolated exercises like crunches and sit-ups are not necessarily wrong or useless, they are not the most efficient or effective way to train the abs and core. A much better alternative is to perform compound exercises in an upright posture that require coordinated movement and stabilization of the spine by all or a majority of the core muscles.
When it comes to this type of training for the abs and core, the kettle bell is the perfect tool. They also add an extra element of instability due to their unique shape and design, which requires more coordination, stabilization, and control, primarily through activating the core.
Powerfully extend your hips, contracting the glutes and core at the top of the lift. Let gravity pull the kettle bell back down, only hinging at the hips when your arm hits your waistband.
Push into your heels to engage the posterior chain of the legs and return to the upright position. Switch hands behind the back and continue to swing the kettle bell around to the side of your left hip.
Switch hands again in front of your body to complete a full circle and repeat the circular motion. Stand upright with your feet slightly narrower than hip width apart, holding a kettle bell in each hand with your arms by your sides.
Push through the floor and contract the glutes to fully extend the hips and come back to the starting position. Lie on your back with your legs straight, holding the kettle bell in both hands at your chest with your elbows bent.
Roll your upper body off the floor, coming into an upright position with the kettle bell at your chest and your legs straight. Slowly lower your upper body back down to the floor one vertebra at a time, controlling your speed.
Place both hands on the ball of the kettle bell and come into the top of a push-up position with your feet wider than shoulder width for balance. Rotate the kettle bell around your head, over the opposite shoulder and back down in front of upper chest level, keeping the elbows tight.
Walk at a normal pace for 50 meters (or as long as you can hold the kettle bell) while maintaining a neutral spine, slightly retracting the shoulder blades, and bracing your core. Using kettle bells in your daily exercises will not only help you develop a strong but will build strength and stamina to help you reach your fitness goals.