Back pain?


KB swings & post back pain - Coach Nira

Back pain is incredibly common. Some statistics suggest that 80% of the population suffers from back pain at some point in their lives.  It can be a constant and crippling time for many people.... some deal with it for most of their adult life.   It can seem difficult to do much in the way of exercise when your back is acting up, but you'd be surprised.  Movement is the best thing you CAN do.

Screen Shot 2014-06-10 at 8.10.22 pmTo quote ACC.

"The evidence for the benefits of activity has strengthened. This means staying or becoming
physically active and resuming usual activities, including work, as soon as possible."

This is one of the big reasons we encourage Russian Swings.  Wait a minute, that's a pretty advanced back exercise isn't it?

Well lets look at the benefits of KB exercises first - they build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.

One of the most common faults we see, is not having the required “hip hinge flexion” -A hip hinge is a posterior weight shift through the hip joint and is the basis for most of our main movements. Being unable to achieve this hip hinge movement is often what cause back pain in the first place, as the spine has to flex instead to achieve the bended position.

The hip hinge when done correctly, loads the hammies and glutes nicely. The lumbar musculature is only acting to stablise, there is no contraction there.   Power then comes from the hips driving forward. But only to a vertical/upright position.  A common fault is to hyperextend the lower back at the finish position - the spine is not a fan of this.

To avoid this, keep the lumbar spine ( lower back) neutral , hips locked and butt squeezed at the finish position - you should see two straight lines - your body head to toe, and the horizontal line from your shoulders to the kettlebell. Remember to also keep your neck and spine aligned from start to finish.

Work to make adjustments in these and you’ll notice a difference!

Of course, if you have back trouble already, KB work may not be the prescription just yet.  Talk to me if you need help with any aches, pains or niggles, and we can come up with some homework to get you BACK on track .... :)



Back Squat 3 x 8

3 TGU, right arm
30 Russian Swings
3 TGU, left arm
Alternate exercises w/ a buddy, NFT


Back Squat
5 x 6

3 TGU, right arm
30 Russian Swings
3 TGU, left arm
Alternate exercises w/ a buddy, NFT

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