Thursday, August 8, 2013

Back Pain From Kettlebells - Adjust Your Workouts To Protect Your Lower Back


Kettlebells are a great way to work out for fitness and daily exercise. Nobody goes all the way to fatigue with kettlebell training, so there is generally less chance of suffering a serious injury than with traditional bodybuilding techniques that put hardcore effort ahead of safety. However, there is one common problem with typical kettlebell workouts: they put a lot of demands on the lower back.

Swings are probably the most important exercise that we do on a regular basis. They form the foundation upon which all the other parts of the workout are built, and without them we wouldn't be able to do snatches or cleans because swinging is an integral part of those important exercises. But swings are very fatiguing to the muscles that surround the lumbar spine. In short, they're hard on your lower back. Until you get your lower back in shape and capable of withstanding high-repetition swing workouts, your kettlebell routine won't be anywhere near as effective as it could (and should) be.

However, the typical kettlebell isn't adjustable and the chances are it'll be the wrong weight for your body. If it's too light, you'll need to use a ridiculously high number of reps in order to get any benefits from your fitness routine. And if it's too heavy, you'll strain your lower back without getting the conditioning benefits that get you in shape. Unless you're lucky, your fixed-weight kettelbell will give you problems as you start to get "into the swing of things" and get in shape.

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