Kettle bell swing and back pain
DaivaSimone
Posts: 657 Member
I've started the kettle bell swing perfect pair challenge yesterday (which consists in 20 kettle bell swings followed by 10 push ups, then 20 kettle bell swings and 9 push ups, and so on until you have 0 push ups to do). At the end, you should have made 200 swings and 55 push ups, and it's quite nice for a quick work out.
It's not the first time I perform that kind of strenght training with quick series, but I wanted to do it right, so I used a 20 pounds kettle bell and to prevent injuries, I watched a couple of tutorials on how to do the swing and I asked my fiancé to check it out while performing my first serie. He said that the form was nice and I didn't look as if I overcompensate with my back, but this morning, I have a mean back pain. It really doesn't feel like muscle stiffness and more like a bad inflammation. Booh.
Normally, I should perform the entire set tonight to continue my challenge, but I'm worried about the back pain. My friend who workout a lot says that it's normal to have a little pain and it will decrease after the beginning of the workout, but I feel that it's more true about stiffness then inflammation. Fiancé said that I walk like the midget in Games of Thrones and that I should take a rest day anyway.
What is you advice about this?
It's not the first time I perform that kind of strenght training with quick series, but I wanted to do it right, so I used a 20 pounds kettle bell and to prevent injuries, I watched a couple of tutorials on how to do the swing and I asked my fiancé to check it out while performing my first serie. He said that the form was nice and I didn't look as if I overcompensate with my back, but this morning, I have a mean back pain. It really doesn't feel like muscle stiffness and more like a bad inflammation. Booh.
Normally, I should perform the entire set tonight to continue my challenge, but I'm worried about the back pain. My friend who workout a lot says that it's normal to have a little pain and it will decrease after the beginning of the workout, but I feel that it's more true about stiffness then inflammation. Fiancé said that I walk like the midget in Games of Thrones and that I should take a rest day anyway.
What is you advice about this?
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Replies
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You should be using your arms as a fulcrum and pushing from your glutes while keeping your back straight If the swings are done properly there should be no back pain.
Are you stretching after? Do you do a warm up?
Perhaps your pulled a muscle?0 -
Kettlebell has a pretty steep learning curve. 20 pounds is pretty heavy for a newbie. You might start with a light dumbbell (I know it's not exactly the same)....but K-Bells are expensive. You might try a 8-10 pound DB &really work on form.
Sarah Lurie, Paul Katami, & Michael Skogg....good form0 -
You should be using your arms as a fulcrum and pushing from your glutes while keeping your back straight If the swings are done properly there should be no back pain.
Are you stretching after? Do you do a warm up?
Perhaps your pulled a muscle?
I've stretched about an hour after the work out, as recommended in the program. Didn't do a proper warm up that time (my bad) because I was coming home from work and just walked a mile.
I tought I was doing the swing the proper way, but I was probably wrong. I will try to focus on the glute next time (as well as thighting my abs).
And, do you think that I must try to make the challenge tonight or I must wait until the pain decrease?0 -
Kettlebell has a pretty steep learning curve. 20 pounds is pretty heavy for a newbie. You might start with a light dumbbell (I know it's not exactly the same)....but K-Bells are expensive. You might try a 8-10 pound DB &really work on form.
Sarah Lurie, Paul Katami, & Michael Skogg....good form
That's the only kettle bell we have at home, but as it was to be hold by two hands and I usually do biceps curls and things like that with a 15 pounds dumbell, I thought it would ok to use it.0 -
i will disagree with people who say 20lbs is too heavy - any lighter and you will be lifting the bell not swinging it - if the swings caused you back pain you are not doing them correctly - there are plenty of videos out there of people doing piss poor kettle bell form - Jillian Micheals springs to mind -
My advice - find a certified kettle bell instructor in your area and get a few training sessions0 -
The swing has to come from your hips, NOT from your arms (if you are holding the KB with both hands). You have to clench your butt cheeks and pop from the hip, I can't really explain it better. It's weird since your arms are swinging but it's more like a pendulum thing, sort of. And don't forget to bend your knees slightly on the down swing but don't drop too low.
I love kettle bell swings and snatches.0 -
I found I REALLY have to focus on keeping my abs tight and my back straight. Also pushing through the legs always. You shouldn't be using your arms for anything but holding the KB.0
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You should be using your arms as a fulcrum and pushing from your glutes while keeping your back straight If the swings are done properly there should be no back pain.
Are you stretching after? Do you do a warm up?
Perhaps your pulled a muscle?
Good one. I was trying to think of something appropriate but fulcrum is good!0 -
GREAT RESPONSE! Get a trained pro.0
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Until you get use to the kettlebell start with a light weight if you can not get a 10 to 12 pound kettlebell and do the same form of motion and go from there. I go to a NYC kettlebell kickboxing class and they show you how to perform the routine even with a dumbbell. She even has dvd's out that you can try if you like called KB body series or KB scorcher series. I hope this helps0
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I'm not sure I can afford a trainer now, but with the tips you're giving me now, I kind of think that I was not pushing the right way with my legs. I'll try to do it slowly to learn the good way to do it.0
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Back pain definitely means you are using your arms too much and lifting the weight rather than allowing it to float up from the momentum created with your hips/glutes.
A good way to gauge your form is to loop a towel through the handle of the kettlebell, and swing it holding the ends of the towel. If the kettlebell hangs from the end of the towel (i.e. perpendicular to the floor), you're using your arms too much. If the kettlebell stays inline with the towel (i.e. parallel to the floor), you're doing it properly.
Another good cue is to keep your upper arms pinned to your ribs until your hips are locked out. That's the point when your arms should float upward.
This tutorial should be helpful:
https://www.youtube.com/watch?v=w-LvhjWh1vA
ETA: 20 lbs is definitely not too heavy for a beginner.0 -
I've started the kettle bell swing perfect pair challenge yesterday (which consists in 20 kettle bell swings followed by 10 push ups, then 20 kettle bell swings and 9 push ups, and so on until you have 0 push ups to do). At the end, you should have made 200 swings and 55 push ups, and it's quite nice for a quick work out.
It's not the first time I perform that kind of strenght training with quick series, but I wanted to do it right, so I used a 20 pounds kettle bell and to prevent injuries, I watched a couple of tutorials on how to do the swing and I asked my fiancé to check it out while performing my first serie. He said that the form was nice and I didn't look as if I overcompensate with my back, but this morning, I have a mean back pain. It really doesn't feel like muscle stiffness and more like a bad inflammation. Booh.
Normally, I should perform the entire set tonight to continue my challenge, but I'm worried about the back pain. My friend who workout a lot says that it's normal to have a little pain and it will decrease after the beginning of the workout, but I feel that it's more true about stiffness then inflammation. Fiancé said that I walk like the midget in Games of Thrones and that I should take a rest day anyway.
What is you advice about this?
I will suggest that you rest today or you may aggravate whatever problem you have. Take a couple of Advil for the inflammation, if you can, and ice the area. Acute injuries should be dealt appropriately or they will become chronic problems. I hope that you feel better soon.0 -
i will disagree with people who say 20lbs is too heavy - any lighter and you will be lifting the bell not swinging it - if the swings caused you back pain you are not doing them correctly - there are plenty of videos out there of people doing piss poor kettle bell form - Jillian Micheals springs to mind -
My advice - find a certified kettle bell instructor in your area and get a few training sessions
I second all of this! I have been using kettle bells for 6 months, and my back has never hurt after doing a swing complex.0 -
A light bell is a bad idea because it trains you to use your arms (and your back) instead of relying on your legs - Check our livefitrevolution.org which is a free kettlebell resource led by a RKC trainer with a 12 week workout from or pick up a copy of The Swing from Amazon which goes through in painful detail how to swing.0
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I've started the kettle bell swing perfect pair challenge yesterday (which consists in 20 kettle bell swings followed by 10 push ups, then 20 kettle bell swings and 9 push ups, and so on until you have 0 push ups to do). At the end, you should have made 200 swings and 55 push ups, and it's quite nice for a quick work out.
It's not the first time I perform that kind of strenght training with quick series, but I wanted to do it right, so I used a 20 pounds kettle bell and to prevent injuries, I watched a couple of tutorials on how to do the swing and I asked my fiancé to check it out while performing my first serie. He said that the form was nice and I didn't look as if I overcompensate with my back, but this morning, I have a mean back pain. It really doesn't feel like muscle stiffness and more like a bad inflammation. Booh.
Normally, I should perform the entire set tonight to continue my challenge, but I'm worried about the back pain. My friend who workout a lot says that it's normal to have a little pain and it will decrease after the beginning of the workout, but I feel that it's more true about stiffness then inflammation. Fiancé said that I walk like the midget in Games of Thrones and that I should take a rest day anyway.
What is you advice about this?
I would say that you were not properly warmed up. I had the same problem last week, took me a week before the pain actually went away. I would not continue, instead I would some stretches or go for a walk.
I completed the same kettle bell challenge with a 15 & 20 lb bell, it is definitely worth it, once proper care is taken.0 -
Thank you for all those advices.
I definitely took a rest day (well, I walked and I will make some active stretching during the hockey game) because the pain was groing a little excruciating, but I will definitely continue the challenge after this, and with all the ressources I've got from you.
I'm going to check lifefitrevolution and The Swing as well.0 -
I had the same problem with my first round of kettle bell training...I am 100% sure it was bad form on my part. I go again on Wednesday, hopefully I can get my form right because I LOVE the workout!0
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I ate at a friend's house on Friday, she is a certified trainer (she teaches spinning, Zumba, body pump and even some cross fit) and I asked her to check my swing. She said that my form was HORRIBLE and she teaches me the good way to do it (going down much lower in squat before swinging the kettle, keeping my back much higher while performing the exercise), and I was able to perform the swing correctly a couple of time this week end.
She said that I may want to practice the swing form before trying to start the challenge again, because you have to do an exercise correctly twice as much time you've done it badly before it sticks to you. So that's what I'm doing now.
Thanks for support
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My chiropractor had cautioned me to start with a 4 lb kettlebell and to not swing higher than my shoulders for at least 4-6 weeks when I mentioned that I was going to try working out with one. For ME, he also said to not go over 10 lbs.0
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The swing has to come from your hips, NOT from your arms (if you are holding the KB with both hands). You have to clench your butt cheeks and pop from the hip, I can't really explain it better. It's weird since your arms are swinging but it's more like a pendulum thing, sort of. And don't forget to bend your knees slightly on the down swing but don't drop too low.
I love kettle bell swings and snatches.
This is a great explanation of the mechanics of a swing, it is an explosive movement that comes from the pelvis. If your glutes aren't engaged, you aren't doing it right. I had a couple of training sessions with a certified Russian Kettlebell trainer and he told me the 15 lb bell I was using was fine - that whole thing about the "minimum weight" being 18-20 lbs gets people injured. I LOVE KBs and working out with KBs 2x a week is really helping my core strength. I have never had back pain after doing KBs but form is so, so important...I agree with getting some professional advice from a trained instructor OR, if nothing else, watch some of the kettlebell form videos on YouTube from people who know what they are talking about (there are certified instructors on there) before your next workout. Good luck!0 -
I've been dealing with back pain for a long time in my life. The problem is you can't have good form most of the time doing kettle bell swings, you have to avoid bad form pretty much always. Working with lower weight KBs certainly makes sense in terms of minimizing back pull and spasm risk, but form and keeping the back out of the upward thrust force effort of the swing is the key. In KB swings back muscle strengthening is evolved as part of the stabilization process, not as part of the swing force generation.
I'm trying to increase my frequency of performing my KB routine and I'm finding that being really focused on form and hip energy generation is really essential to keep my back happy. Also both pre and post workout stretching with some back twisting stretches helps and KB weight warm-ups (rotational - for lack of the proper KB exercise term for these head, waist and between the legs (three different bi-directional sets) rotational orbits of the body with a KB at least 10# lighter than the 35# KB I use for single arm swings and cleans).
KBs are such a wonderful work-out modality.0 -
i will disagree with people who say 20lbs is too heavy - any lighter and you will be lifting the bell not swinging it - if the swings caused you back pain you are not doing them correctly - there are plenty of videos out there of people doing piss poor kettle bell form - Jillian Micheals springs to mind -
My advice - find a certified kettle bell instructor in your area and get a few training sessions
MOST instructors will tell you do not start with heavy if newbie!!! its about form to start! therefore using heavy asap will take away from form.
Source: kettlercise classes weekly!
as others have said make sure warm up and cool down is done and practice the technique and form.0 -
Hi there.... Everybody on this seems to blame the kettlebells for your pain... How about your form on the pushups...? I know from experience that those are more likely to break me than kettlebell swings....
Get well soon!0 -
I'm not sure I can afford a trainer now, but with the tips you're giving me now, I kind of think that I was not pushing the right way with my legs. I'll try to do it slowly to learn the good way to do it.
When I get to higher reps levels or bigger weights, I'm literally coming up on my toes sometimes when I fire my hips out of the bottom. After that the KB should just move up to wear you want it. Arms should not be involved at all.0 -
Hi there.... Everybody on this seems to blame the kettlebells for your pain... How about your form on the pushups...? I know from experience that those are more likely to break me than kettlebell swings....
Get well soon!
Or, more accurately, no one blames the kettlebells. She stated that it was the KB swings that were the likely source. And between pushups and KB swings, swings are the most likely culprit.0 -
I know this is a zombie thread. I don't know what 'kettlercise' is but RKC certified kettlebell instructors will tell most females to start with a 8-12kg (18-26lb) kettlebell for swings. 20 is fine.i will disagree with people who say 20lbs is too heavy - any lighter and you will be lifting the bell not swinging it - if the swings caused you back pain you are not doing them correctly - there are plenty of videos out there of people doing piss poor kettle bell form - Jillian Micheals springs to mind -
My advice - find a certified kettle bell instructor in your area and get a few training sessions
MOST instructors will tell you do not start with heavy if newbie!!! its about form to start! therefore using heavy asap will take away from form.
Source: kettlercise classes weekly!
as others have said make sure warm up and cool down is done and practice the technique and form.
http://www.ontheedgefitness.com/shopping-for-a-kettlebell/0 -
the best thing I can compare the motion to is what happens at the top of the range of a barbell deadlift,, where your hips pop forward to straighten you0
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Hi there.... Everybody on this seems to blame the kettlebells for your pain... How about your form on the pushups...? I know from experience that those are more likely to break me than kettlebell swings....
Get well soon!
Or, more accurately, no one blames the kettlebells. She stated that it was the KB swings that were the likely source. And between pushups and KB swings, swings are the most likely culprit.
Hahaha....Oh well...re-phrasing to 'blaming the form on kettlebell swings....'?
I have trained a 240 lbs girl for 3 months, and believe me, kettlebell swings with something as low as 20 lbs were not her problem....pushups while lifting (part of) 240 lbs off the ground was a whole different story...and that's just the version where she was still doing them on her knees..... Just an experience that I had...0
https://www.youtube.com/watch?v=hSB9q59Bcgo
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