How To Eliminate Kettlebell Lower Back Pain

We had an AWESOME ‘Kettlebells For Fat Loss’ workshop last Saturday at my gym in Sacramento, CA.  I love doing these workshops (I get to talk about one of my favorite things for hours on end!) – and it’s cool to see folks from 50, even 100 miles away come in for a half day of intensive, un-interupted kettlebell instruction.

Now like anything else that’s rapidly growing in popularity, there’s a lot of mis-information out there on kettlebell training/technique/etc.  And with folks at these events more often than not being self-taught, there’s some serious “re-learning” of the basics going on, to say the least

That being said, I see the same “kettlebell issues” pop up over and over again at these workshops – and with training clients in general – and one of the biggest ones is kettlebell lower back pain.  That is, people complain of their lower backs hurting during and/or after a kettlebell training session.

Plainly put, this is bad.  Because kettlebell exercises folks typically get back pain from doing – like swings, snatches, and cleans – aren’t exercises for your lower back! In fact, if you’re doing these exercises correctly, you shouldn’t feel them in your back at all.

Now while there are a variety of reasons why this can happen, in 90%+ of cases I see there are two main causes: 1) muscle (specifically core) weakness and 2) poor form.  In this article, I’m going to cover each of these KB LBP causes in a little more detail, and show you how to fix them.

Kettlebell lower back pain reason #1: muscle weakness

Lifting a kettlebell in a balistic fashion – as you do in a swing, snatch, or clean – will require your body to brace to stabilize the movement.  It will also place demands on the core muscles of your torso, including your lower back.

If your core muscles are weak, you won’t be able to brace effectively.  And you’ll get lower back pain.

Fix:

Check out this post for a quick test and my #1 exercise to improve your core strength:

How To Tell If Your Core Muscles Are Weak (plank test)

Kettlebell lower back pain reason #2: poor form

Poor form – specifically during KB movements where you flex forward at the hip – is another cause of kettlebell lower back pain.

Fix:

In a previous post on this blog, I covered two common kettlebell technique mistakes that cause lower back pain (and fixes to them as well) – click the link below to see that post now:

Lower Back Pain During The Kettlebell Swing – Causes & Fixes

In summary, kettlebell lower back pain can be caused by a variety of factors, but the two main ones are 1) muscle weakness and 2) poor form. The tips in this article will help you address both of these issues – use them to eliminate your lower back pain and accelerate your KB training results!

Train hard -

Forest Vance, RKC II

P.S. For more great tips and tricks like these delivered straight to your email inbox – and a free copy of my Beginner’s Guide to Kettlebell Training – just sign up for my newsletter by dropping your name and email address into the box at the upper right hand corner of the page!

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Just finished putting the finishing touches on a brand new kettlebell program … and I thought I’d share with you a sample workout routine from the plan.  Enjoy!

- Forest

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(click for a preview)

Lifetime Kettlebell Fitness Workout – Week Three

We’ll be building on what we’ve done so far and introducing your next foundational kettlebell exercise – the Turkish get up.

Warm Up

• Box Squat – 10-15 repetitions
• Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest.

Workout

•Swings- 15-20 (two hand/one hand)
•’Active Rest’- :30
•½ Turkish get up – 3 ea side
•’Active Rest’- :30

Continue this sequence non-stop for 15 minutes.

Cool Down

5 minutes of static stretching – tight muscle groups only

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PS – Only three days left to take advantage of the fast action bonus (a free copy of my Easiest, Fastest Fat Loss Meal Plan Ever) … click the link below for more details:

Lifetime Kettlebell Fitness

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If you’ve tried other kettlebell workout plans and found they just weren’t right for you …

If you’re a beginner kettlebell enthusiast and want a program that teaches you how to both how to train with them the right way and outlines a step-by-step plan to learn the basics …

If you’re an older person looking for a kettlebell program designed with your specific goals in mind …

This kettlebell workout plan is designed SPECIFICALLY for you.

Lifetime Kettlebell Fitness is based around two main concepts – 1) strengthing weak areas, addressing flexiblity/muscle imbalances, and attacking problems before they start and 2) focusing on perfect form with the basic kettlebell exercises.

I’ve been working tirelessly on this program for weeks (it’s been in planning stages for months) … and it’s finally done!  So to celebrate, I’m holding a three day weekend sale – order a copy before Sunday, January 29th at 11:59 pm and you’ll get a free copy of my Best Fat Loss Meal Plan (a $17 value)!  Click below for all the details and to grab yours now:

Lifetime Kettlebell Fitness

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In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now )

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS - Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!

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It’s an interesting (but logical) phenomenon … I see very predictable movement problems and pain patterns with new kettlebell training clients.

For example, folks who sit all day – as in working at a desk job – typically have tight traps, pecs, shoulders and lats.

Folks who stand up for long periods of time at their jobs frequently have chronic back pain.

And folks who participate in endurance sports like running and cycling seem to have, among other things, a weak and neglected “core”.

This isn’t surprising, since many endurance sports essentially involve only straight ahead movement – movement in what we call the sagittal plane. (It’s also important to remember that the “core” referred to in this context not only includes your abdominals, but your hips, glutes, and middle/upper back muscles as well).

So here’s a kettlebell exercise that addresses these issues and is great for endurance athletes – it’s called the single leg deadlift:

Video Recap

Athletes that are involved in endurance sports like running and cycling – sports where you largely move through the sagittal plane – have specific muscles that typically get weak and neglected.

One great exercise you can do if you’re involved in these sports is the single leg deadlift (SLDL).  It’s a great move for strengthening your core, balance muscles, and glutes.

Start by doing a regular kettlebell sumo deadlift.  Keep in mind that the movement pattern for the one leg version is very similar.

Then progress to the SLDL.  Make sure that:

• You initiate the movement with your back leg
• Your hips stay square
• Your hips travel backwards as your body moves towards the ground

In conclusion, endurance athletes have special strength training needs. Kettlebells are a great tool to address some of these needs.  And the SLDL exercise covered in this article/video is a great kettlebell exercise for endurance athletes.

Keep training hard and talk soon -

Forest

P.S. The SLDL is just a starting point in your kettlebell training for endurance sports … for a complete and well thought-out workout program that takes on the movement and pain issues endurance athletes have and stops them in their tracks, click here ——>>kettlebell/body weight workout for endurance athletes

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Special announcement – massive website update!

Whether you’re brand new to KettlebellBasics.net or you’re a long-time and loyal reader, chances are you haven’t really seen all the site has to offer …

We’ve been working hard this week to organize and bring everything 100% up to date.  Getting around and finding everything you need to reach your kettlebell training goals should now be easier than ever.

To start, check out the new and updated About page – it outlines all the site has to offer – including now over 119 kettlebell routines, exercises, and videos.  Click the link below to go there now:

http://kettlebellbasics.net/about/

As you look around, another area I think you’ll really enjoy is the new and updated Kettlebell Routines section – it’s been our most popular post to date and now features over 40 free kettlebell routines!  Click the link below to check it out:

http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Thanks for your support and talk soon -

Forest Vance, MS, CPT, RKC II

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kettlebell workout for men

If you’re a meathead at heart … if your chief fitness pursuit is muscle size and strength at the expense of everything else … kettlebells may not be the best training implement for you.

On the other hand, if you’re looking to get lean and strong, to build strength without bulk … if you’re looking to gain lean muscle in your shoulders and arms, to trim and tone your stomach … then kettlebell training may be right up your alley.

In this article, I’m going to go over some common fitness goals men have, explain how working out with kettlebells can help you reach those goals more effectively and efficiently, and then outline a new and unique kettlebell workout for men.

Goals

Here’s a short list of some common fitness goals men have:

• Add lean muscle in the shoulders and arms
• Trim and tone the stomach area
• “All around fitness” – maintain the ability to do things like run a couple of miles or play a game of pick-up basketball at any time
• Strengthen the lower body without bulking it up
• Feel great and be healthy

Benefits

Here’s how kettlebell training can help you reach the above listed fitness goals:

• Kettlebells build strength and endurance with unique high-repetition exercises like the swing and snatch.
• Kettlebells allow you to train both aerobically and anaerobically within a single workout, therefore allowing you to develop both cardiovascular and strength enhancements.
• Kettlebells can help you build increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky.

Kettlebell Workout For Men

Based on what we’ve discussed so far, here’s a sample kettlebell workout for men:

(warm up)

• slingshots
• close grip push ups

These two exercises done at a low intensity will get your upper body warmed up and involve the core and lower body a bit, too. Perform two sets of each exercise, doing as many reps as you can in 30 seconds for each working set.

(main workout)

• One Arm Rack Squat – 8 reps R, 8 reps L
• Renegade Row – 6 reps ea side
• Turkish Get Up – 1 rep ea side

These three exercises hit your upper body and abs in a unique way.  Perform each exercise for the prescribed number of reps, rest for 30 seconds, and then move to the next exercise in the sequence.  Perform a total of three sets of each exercise.

(conditioning finisher)

• Swings – two hand, one hand, or hand-to-hand – 100 as fast as possible

Quick finisher to end the workout strong!

In conclusion, if your main fitness goals are to put on size and strength, kettlebells may not be the best fitness tool for you.  On the other hand, if you’re looking to gain lean muscle and shoot your conditioning through the roof, try this kettlebell workout for men!

Train hard and talk soon -

Forest Vance, MS, CPT, RKC II

P.S. Make sure to sign up for my newlsetter and get your free Beginner’s Guide to Kettlebell Training … just drop your best email and name into the box at the upper right of the page to grab it now.

P.P.S.  Some additional kettlebell workouts for men resources:

Premium Kettlebell Workouts Mega-Bundle

Men’s Kettlebell, Book & DVD Quick Start Pack

Kettlebell Basics Weekly Workouts Club

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Whether you’re keeping track of rest periods between sets, the length of your entire workout, if you’re doing as many reps as you can in a pre-determined amount of time, or if you’re doing a specific interval method like the Tabata protocol, having a reliable and accurate way to time yourself is essential.

A simple stopwatch is one solution, but it doesn’t give you much flexibility, and it definitely leaves a few features to be desired.  The GymBoss interval timer is a nifty little device and offers a perfect solution.  Rather than list out all of the specific features and advantages it offers, I thought I’d just put together a list of seven cool kettlebell/ body weight/ conditioning GymBoss workouts you can try yourself … so you can get some new workout ideas and see how the timer works at the same time.

7 Great Kettlebell/ Body Weight/ Conditioning GymBoss Workouts

Having an accurate and reliable way to time your work/rest intervals during a workout is essential.  The GymBoss interval timer is a great solution … and the seven workouts in this article are a great starting point for your training efforts.

Keep working hard -

Forest

P.S. Signed up for my weekly kettlebell email newsletter yet?  You’ll get cool kettlebell training tips and tricks just like the ones in this article delivered straight to your email inbox every week when you do … PLUS a free copy of my Beginner’s Guide to Kettlebell Training … just drop your name and best email into the box at the upper right of the page to get it now.

P.P.S. The 10×10 Kettlebell Solution is now available on Amazon.com!  Grab your copy here:  The 10×10 Kettlebell Solution

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I’m super excited to share with you the new and re-vamped Kettlebell Basics Weekly Workouts program …

It was created in response to frequent requests for fresh and new kettlebell/body weight workouts, videos, and meal planning advice.

Workout plateaus and boredom are two obstacles many kettlebell/body weight training enthusiasts face … and this program provides a great solution.  Click the link below to check it out:

Kettlebell Basics Weekly Workouts

- Forest

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Merry Christmas!

As a gift for you this year, I’ve put together a special Kettlebells For Fat Loss plan.  Here’s a summary of what it includes:

The ’4 Step Kettlebell Success Formula’ video – learn the four key steps to kettlebell training success (and overall fitness, health, and well being), including the best way to set your fitness goals, how to formulate an effective training plan, and much more

Click Here For Your Complete Kettlebells For Fat Loss Plan

The 2012 Kettlebell/Body Weight Fat Loss Workout Guide - A complete four week kettlebell/body weight/conditioning workout plan that’ll get you on the fast track to fat loss

The Rapid Fat Loss Meal Planning Guide – All the diet info you need to reach your fat loss goals – includes planning guide and sample meal plan

Again, this program is totally free, and no email opt-in is required … it’s just my token of appreciation and way of saying thanks for a great year!

Click the link below to visit the download page now:

http://10x10kettlebells.com/2012quickstart/

Forest Vance, MS, CPT, RKC II

Don’t miss this cool kettlebells for fat loss plan I put together as a Christmas gift for you – click the link below to get it now:

http://10x10kettlebells.com/2012quickstart/

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