Kettlebell SWING Safety

Posted by Sarah Haisman

Lower back pain during your kettlebell swings?

In fact, done well, swings may be the best exercise to help develop a strong and resilient low back.

So why do some many people experience pain in the lumbar area? Here's the Number One reason:

THE COMMON CAUSES OF INCORRECT SWINGS:

If your swings end so low that your knuckles almost brush the deck then it's pretty clear your form isn't safe.

Swaying at the top of the swing, sending the bell quite a bit over eye level and putting immense pressure on the lumbar area. (Just because they have heard that you really need hip drive)

TIPS FOR SAFER KETTLEBELL SWINGS:

First, you must hinge at the hips and NOT bend at the waist. Imagine pushing your rear end back as if to find the seat of a chair. Master this hip hinge by trying to "punch" the air behind you with your behind. It's a crisp movement.

As you do that, also pretend you are hiking a football.

Keep your eyes on the horizon as you do this with your weight back on your heels - Back should be flat. Not rounded at all.

Fire your arms back through your crotch. Your wrists may index against the high inside part of your upper thigh. You should be able to wiggle your toes.

Next fire the "football" back in the other direction and keep your belly tight as if to brace for an incoming punch in the stomach. Don't suck in. Just brace yourself and really drive your hips through.

Tighten your glutes and really feel like you are driving your heels into the ground. Imagine squeezing your cheeks as tight as you can. Back should be at 90 degrees. And repeat.

WHERE SHOULD I FEEL MY SWINGS?

CORE
GLUTES
HAMSTRINGS
SHOULDERS
LATS

Shoulders should be completely socketed and not extended out away from your lats. You really need to feel that connection. Arms should be relaxed and just the mechanism that tracks the bell. Grip is firm enough to secure the bell but it isn't a death grip. Think of being a hook.

I get frustrated when I read and hear about folks having lower back problems due to improper kettlebell work. Take all of the above into consideration and you will enjoy your workouts and get immense benefit. Feel free to email me at http://www.charmcitykettlebells.blogspot.com if you have additional questions or concerns. I'm here to help you in any way I can.