Preventing Lower Back Injuries With the Kettlebell Swing

Preventing injuries is vastly superior to doing rehab.

A huge percentage of American men will suffer from lower back problems. Depending on the source used as many as 80% of men will have a back problem at some point in their life.

The most common reason for chronic lower back problems is the combination of weak abdominal muscles and tight hamstrings. This results in the spine being pulled out of alignment and pressure being put on the sciatic nerve. Other nerves may also be impacted.

This condition is common among runners. It is also rampant among the general (sedentary) public.

Powerlifters and other athletes who train with weights are not immune to the pain and aggravation of lower back problems.

The key to preventing chronic pain is relatively simple, but not widely practiced.

 

Kettlebell Swing: Great Conditioning and Great Insurance

I first became reacquainted with kettlebells in 2002 when I read an article in Powerlifting USA about this Russian Special Forces instructor who was promoting kettlebell training for strength athletes.

The new version of kettlebells were basically a cannonball with a handle. The kettlebells of my youth were awkward gadgets where an off center handle was attached to a dumbbell.

The new versions (design from around 1706) were much easier to use. One handle, one weight.

I quickly ordered the basic set of 3 kettlebells (16kg, 24kg and 32kg) and the one and only instruction book.

After a few weeks I was totally hooked.

These devices added so much resilience and flexibility to my lifting that I couldnt believe it.

They were also great fun to use.

My personal experience has been that having used kettlebells a lot for 22 years and doing heavy power training and regular running.I have never experienced so much as a single twinge of back pain!!!

Basic Swings

I believe based on my own experience and that of many clients is that regularly practicing the kettlebell swing or more advanced swing based moves will give you an almost bulletproof core.

The basic swing is done as follows. Stand with feet shoulder width apart. Hold the bell by the handle with both hands. Bend over at the waist, keeping the shoulders over your knees and swing the bell back between your legs like hiking a football.

Using your abs, glutes and hamstrings explosively drive the bell forward and up. The arms should not provide any lift. They are only ropes hanging on to the bell.

Keep your shoulders over your knees as you start the upward drive. Dont get bent forward.

Drive the bell up to a point where your arms are parallel to the floor.

Then allow gravity to take the bell down and swing it back between your legs again.

If you are just starting out with the swing, I suggest you do 3 sets of 10-20 reps in a workout and roughly 100 total reps in a week.

Begin with a relatively light weight that leaves you feeling worked after 15-20 reps.

 

Great Variations

You can do the swing with one arm. Just be sure to do an equal number of reps with each hand.

My personal favorite is the kettlebell snatch. This is done one hand at a time,

Do the basic swing movement with one hand but propel the bell upward so that you can lock it out at arms length overhead.

This is a technically difficult lift and I suggest that you not try it until you have done a month

There are two killer tests for kettlebell snatch.

If you are under age 50, the standard is to snatch 100 reps with a 24kg kettlebell in 5 minutes.

If you are over age 50, the standard is 50 reps in 3 minutes with a 20Kg kettlebell.

These are both insanely difficult.but very rewarding when you do them.

Even if you fall short a little, you get the huge benefit of a nearly bulletproof core and no back issues.

General Guidance

The aim with kettlebell training is to do a large volume of work with lighter weights rather than low volume with heavy weights.

Think in terms of reps per week, reps per month and reps per year.

When I was a kid in my mid to late 60s and early 70s my total volume numbers were typically 10,000 snatches per year with the 24 kg bell.

Now in my 80s I have settled in to doing around 5000 per year with the 20Kg bell.

It is a total kick ass experience that leaves you feeling gassed for a short time and durable as the pyramids for the rest of the day.

Lift Big!

Richard