While there are numerous kettlebell exercises, kettlebells are most popular for their momentum-based movements such as the double-hand swing and single-hand swing. With or without back pain, it is crucial to have perfect form when performing kettlebell swings. You should always seek your physician's advice before beginning a new workout program, but if you didn't have back problems before you started your kettlebell routine, use these guidelines to stop your back from hurting during your kettlebell workouts.
Know the Correct Form
One of the main causes for back pain from kettlebell training is improper form during the kettlebell swings. When performing the basic kettlebell exercise, the double-hand swing, keep your core engaged throughout the entire exercise. Get into position for the kettlebell swing by spacing your feet slightly wider than hip-width apart with your toes rotated outward. Hold the kettlebell with both hands and allow it to hang down between your legs. Create a small bend at both knees and tighten your abdominals to stabilize your spine. Maintain this abdominal contraction as you bend over and shift your hips backward, swinging the kettlebell back between your legs. Powerfully thrust your hips forward to swing the kettlebell up in front of you. Guide the kettlebell back to the starting position with your arms and repeat. Release the tension on your lower back at the top of each swing by standing up straight at the top of each swing.
Learn How to Stabilize Your Torso
Stabilizing your torso not only ensures great performance, it is required for spinal protection when training with kettlebells. Stand up tall with your feet in position for a swing. Exhale through your mouth as you suck in your belly as if to brace yourself while being punched. Then, tighten and squeeze your pelvic floor muscles. Hold this position while executing all kettlebell exercises.
Choose a Lighter Kettlebell
Kettlebells come in various weights and are often weighed in kilograms instead of pounds, which can be deceiving for Americans. According to The Great Kettlebell Handbook, the average female should start do most of their training with an 8-kg or 18-lb. kettlebell and the average male should use a 16-kg or 35-lb. kettlebell.
Limit Your Range of Motion
Another option to limit stress on the lower spine during kettlebell training is to limit the range of motion at your spine. Lessen your hip flexion by cutting the distance you allow your hips to shift backward during the bottom phase of the swing in half. It would also be beneficial to avoid abdominal exercises that require a torso rotation or lateral flexion of the spine.
Avoid Overhead Exercises
If you continue to have back problems after you've adjusted your form and kettlebell weight, you should stop performing all overhead kettlebell exercises. Lifting weights or heavy objects overhead will overload your back muscles and possibly cause a hyperextenion of your spine.
References
- "The Great Kettlebell Handbook"; Jim Talo, et al.; 2008
- "Stronger Abs and Back"; Dean Brittenham, et al.; 1997
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
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