The kettlebell swing is the most used … and most abused! … kettlebell exercise.
It’s a move that works the heck out of the big back muscles … the glutes … the hamstrings … the core … but it’s NOT an exercise for the lower back.
I still get emails/Facebook and blog comments/etc. though at least weekly, if not daily, from folks experiencing kettlebell low back pain.
So I thought I’d shoot a quick video breaking down of one the #1 causes of KB back pain – and how to fix it:
Swinging the kettlebell too close to the ground is one of the main causes of kettlebell low back pain.
To fix it, bring the ‘bell as close to the body as you can as it swings back. The motion is similar to hike passing a football.
Another great cue is to imagine you are throwing the KB through your stomach … and then to get the hips out of the way at the last minute.
Think of it this way – if you were going to pick up a heavy object, you would bring it close to the body as you could. It’a a simple mechanical advantage. Same goes for the kettlebell swing.
To sum up, the kettlebell swing is king. But you gotta do it RIGHT and use perfect form to 1) stay safe and 2) get the most out of the exercise. Use the tip in this video to eliminate the lower back pain you’re getting from your swings!
– Forest Vance, MS, RKC II