Back Pain in KB Swings

Jul 30th, 2015

Category: EGA

Back Pain in KB Swings


If you’re someone who gets back pain when you swing the kettlebell (side note:  what I like about the video above is that he acknowledges that there might be many reasons why a person is having back pain; this is just one cause that he’s observed over time), watch this video.

He does a great job of explaining why bracing (contracting glutes, quads, and abs at the top of the swing) is so important.  And just as important, he shows you how not bracing can have a negative impact on your spinal health (he even uses one of those fancy spine models to bring home the point).

You’ve probably heard your coaches saying to contract or squeeze (right, Angela?) your glutes, quads, and abs countless times when being coached on the KB swing (and various other movements).  We stress this a ton, actually.  And with the video above, now you know why.  So if you’re someone who struggles with KB swings, ask one of our coaches to take a look, and give the drill in the video a try before class on days when you know you’re going to be swinging the bell.

Granted, actively contracting at the top of a swing for every single rep is hard.  But it’s not nearly as hard as dealing with back pain that can be avoided.  You put in so much work in the gym; make that work count and make it lead to progress.  Your body will thank you for it.