Preventing Back Injuries: Durability Training

As an 85-year-old powerlifter I can assure you that I would never be pulling heavy weights off the floor regularly had I not built an extremely strong and resilient back.

There is nothing cooler than being able to do the activities you want to do without being limited by chronic pain. I had a very small taste of how much lower back pain can limit your life way back in my early 40s.

What I learned then and what I learned over the four decades following have enabled me to keep lifting big weights in the gym and never have the slightest problem with back or neck pain.

 

Main Cause

In 1980 I ran 40 miles a week, competing in races at least once a month and regularly coping with lower back pain.

I was told by doctors at the University of Washington Medical Center back in 1980 that the most common source of chronic back pain came from pressure put on nerves in the spine because the psoas muscle had pulled the spine out of line.

This was caused by a very common condition in runners. Namely, tight hamstrings and weak abdominal muscles.

Solution: stronger abs and more flexible hamstrings.

I cured my runners back pain with ab work and stretching.

In 1986 I switched my primary sport from running to powerlifting.

 

Powerlifting

From 1986 until now I have primarily done powerlifting training (along with a bit of running). Up until about 2002 I would have occasional brief issues with back pain from heavy training.

In 2002 quite by accident I began doing a lot of kettlebell training.

Since that time, I have never once had the slightest issue with back pain.

On careful reflection I attribute that the changes I made in my training in 2002 have given me the equivalent of a bulletproof lower back.

I guess the proof of that is that at 85 I still pull heavy deadlifts, do full squats, and run 3 days a week without any hint of pain.

 

The Secret Sauce

I believe longevity as a powerlifter comes down to building and maintaining two distinct aspects of your fitness: peak strength and durability.

Think of these as steel and rawhide.

Peak strength is one thing we all aim for. Durability is less obvious but very important.

Durability training keeps you in the game to lift heavy. Ignoring this type of training often leads to injuries, both acute and chronic.

IMHO durability training should be part of every strength workout.

Here is the durability training I believe will benefit most powerlifters, especially those over 30.

 

The Secret Sauce: Main Ingredient

If I were to pick one exercise that has had the biggest impact on my durability, I would say that it is doing a lot of swings with the kettlebell.

Swings are hip-hinge movements that fully engage all of the core and lower back.

My personal preferred hip-hinge movement lift is the kettlebell snatch, but I believe the less technically difficult kettlebell swing will do a great job for most people.

The snatch is the stud exercise for kettlebell lifters but is not a popular lift in most gyms. This is because it is difficult to do without mastering the lightning-fast twist of the hand near the overhead lockout so that the kettlebell doesnt smack into your forearm.

I learned how to do the snatch in the first week of my kettlebell training by reading Pavels written instructions.

It is tricky to learn, but nothing like learning to do an Olympic style barbell snatch.

Rather than try to quickly master the snatch, I believe that most lifters can gain immense back protection benefit from doing the kettlebell swing.

Progression to the snatch can be done after building a solid base with the swing.

Basic Technique

Grasp a kettlebell by the handle with both hands and swing it back between your legs as if you were hiking a football.

As you descend into a half squat keep your shoulders over your knees and your back flat.

It is critical that you do not round your shoulders or bend forward. This will dilute the drive you get from your abs and glutes.

When you have swung the bell back as far as it will go, explosively drive your hips forward and contract your glutes. Keep your abs flat and pull your belly button back toward your spine.

Your arms should not be used to power the weight upward. They are only ropes to hold the weight.

Your hip/ab thrust should bring the weight to a position where your arms are roughly parallel to the floor and the weight floats.

Allow gravity to bring the weight back down and swing back between your legs.

Then.explode upward again.

Kettlebell swing: back position and just below parallel

 

Work Volume

My experience along with reading a lot of the kettlebell literature is that the most durability benefit will come from performing roughly 200 swings each week.

Begin with roughly 100 per week and work up to the point where you consistently perform about 200 swings per week.

Initially aim for about 50 total reps each workout. You can use any number of sets you like.

If you are new to kettlebell training, I suggest that you begin by selecting a weight you can easily manage for 3 sets of 12-15. Gradually work up to 20 reps per set. Then increase the weight.

Do this work at the end of your workout. Ill assume you do weight training 2-4 times a week so integrate kettlebell swings in a manner that works for you.

 

 

Coda

Durability conditioning is essential to keep bad things from happening.

Although it is prudent to do this form of conditioning, I find that most people seem to be willing to take heroic action to rehabilitate rather than do the work to prevent something bad.

Dont be like most people.

Lift Big!

Richard