When people are first getting started with kettlebells, one thing that’s really common, that I hear all the time, is that they get lower back pain.

But the reality is, kettlebell training, and specifically the kettlebell swing, one of the main movements in kettlebell training, is NOT a lower back exercise!

It’s an exercise for the muscles in the back of the body, it’s an exercise for what we call the “posterior chain” – the glutes, the hamstrings, etc – NOT the lower back.

One of the big contributors to lower back pain when working out with kettlebells is swings the KB too low to the ground.

Let me show you what I mean.

A proper swing looks like this at the bottom (this is a one-arm swing, but same idea applies if it’s one hand or two hands):

See how the ‘bell is close to my frame when it comes back? It’s almost like I’m hike passing a football.

Swinging the KB too low to the ground – which is NOT how you want to do the exercise – would look something like this:

That makes me cringe just looking at it 😉

This makes the move harder, and adds stress to the lower back.

To sum up, if you are getting lower back pain from doing kettlebell swings, it could be that you are swinging the ‘bell too close to the ground. Implement today’s tip at your next workout, and see if it helps. And there is your #1 tip for preventing lower back pain with kettlebells!

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If this tip helped, you’ll want to check out my CORE Kettlebell – Online Workshop.

You’ll get dozens of videos with tips and tricks like this one to help you tweak and improve your kettlebell form.

You’ll eliminate pain AND improve performance, all at the same time.

The CORE Kettlebell – Online Workshop videos are included with the CORE Kettlebell Challenge system linked below:

=> CORE Kettlebell Challenge book + CORE Kettlebell – Online Workshop

To your success! –

-Forest Vance
KettlebellBasics.net

In 2006 / 2007, over about a 7 month period, shortly after I retired from playing football professionally, I lost 64 pounds.

I’ve kept it off, and have hovered in the same weight range (plus or minus five pounds or so) since.

One thing I have learned is that it IS a life long battle.

Whatever the reasons were that caused you to gain the weight in the first place, have the possiblity of popping up again.

So you always have to be viligant. You have to keep working. You have to remember the reasons why you focus on health and fitness. You have to keep yourself motivated.

Add to that, any tips or tricks or slight advantage I can get, I do that too!!

Here is an easy one, a 60-second “morning routine” to start your day right.

I have been doing something like what Matt talks about in the passage below for years.

Check it out, give it a try, hope it helps:

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60-Second “Leptin Receptor Reset” Morning Routine
excerpt from the Underground Fat Loss Manual by Matt Marshall

Scientists took a group of adults and had them perform a single “bike sprint” for 30 seconds. This basically means they pedaled as fast as they could for 30 seconds. Then scientist measured leptin levels.

Scientists found that a single 30-second sprint was enough to increase leptin signaling and reset the leptin receptors in your brain.

I realize that most people don’t have a Wingate bicycle in their bedroom.

(A special kind of bike used in the experiment that allows you to adjust the resistance and make it harder to pedal.)

No worries. Here’s how to adapt the strategy so you can follow this routine without any equipment.

First, be sure to warm up properly. Some light jogging in place, a few jumping jacks and some easy stretches are just what you need. Rolling out of bed and immediately exercising as hard as you can is recipe for disaster.

Next, perform 60 seconds of either:
A) Burpees
B) Mountain-Climbers

Personally, I find burpees way too on the knees so I prefer mountainclimbers but both exercises are good. Both exercises are extremely demanding which is exactly what we want for this routine.

Perform the exercise of your choice for just 60 seconds. Go as fast as you can – safely. You only need to do this for 60 seconds and then you’re done.

Hooray!

You won’t burn many calories in just 60 seconds but you’ll give your body the signal to reset your leptin receptors which can help boost your metabolism and regular your appetite… all leading to increased fat burning over the rest of the day.

One caveat though: The effects of sprinting on leptin are BLUNTED in the presence of insulin. Translation: For this 60-second routine to work, it needs to be performed on an empty stomach – ideally in the morning when you haven’t eaten anything overnight.

So there you have it – the 60 second routine that makes you burn fat all day long.

LINK TO RESEARCH – https://pubmed.ncbi.nlm.nih.gov/21659488/

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The Underground Fat Loss Manual is the blueprint to follow if you want to get a “running start” on your weight loss goals.

It’s NOT for the faint of heart… but if you can handle it, you’ll get some FAST results… and this can kick-start your progress to your ultimate goals.

Learn more and get the program at the link below:

=> Underground Fat Loss Manual

To your continued success

-Forest Vance
KettlebellBasics.net

I came accross a REALLY interesting piece of research I wanted to share (I’ll link it up at the bottom of this article).

The study was called “A time-efficient reduction of fat mass in 4 days with exercise and caloric restriction”

They took overweight individuals, but them on a super low calorie diet, and had them walk on a treadmill for 8 hours per day.

The AVERAGE person lost 8.26 pounds of fat.

In 4 days.

Crazy, right?

But here is the most interesting part – when they looked at the participants a YEAR later, they were most successful at at keeping the weight off, compared to other dieters.

So it was NOT like they just instantly gained all the weight back.

Perhaps the weight loss was like taking a “running start” to achieving their goals?

Either way, this is the kind of “contrary” approach taken in the Underground Fat Loss Manual:

=> UFLM

If you are serious about losing fat, sometimes you gotta go against the mainstream.

The tip in today’s message is just a tiny example 🙂

Learn more and start today at the link below:

=> UFLM

-Forest Vance
KettlebellBasics.net

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Link to research: https://accedacris.ulpgc.es/handle/10553/50921