Kettlebell swings are one of the best KB moves in existence for rapid fat loss.
They work all your major muscle groups, and burn more calories per minute than almost any other exercise.
That’s why they’re a staple of of my fat loss programs.
However, if you do them wrong, you can end up with lower back pain – which should NOT be happening.
Here are 3 reasons for kettlebell swing back pain – and how to fix it:
1 – Using sloppy form to pick up the Kettlebell
As people get set to swing the ‘bell, a SUPER common mistake is that they simply use sloppy form.
People will round their back and give zero thought to engaging the core muscles.
This is a BIG no-no, and very dangerous.
It puts your back in a poor starting position, and it also sets you up for bad technique during the exercise.
Make sure that your back is flat and your abs are engaged when you pick up the KB and get it set for your first rep of a set.
2 – Overextending at the top of the movement
It can be easy to let your hips go too far at the top of a KB swing.
This is hard on the back, and also you lose power when you do it.
Instead, think about finishing the exercise in a “standing plank” position.
At the finish of the exercise, your knees, hips, shoulders and head should all form a perfectly straight line.
3 – Swinging the KB too close to the ground
Many people swing the Kettlebell too low to the ground as it comes down.
This makes the move much harder and less efficient … and it is also potentially dangerous.
Instead, make sure that the handle of the KB stays above your your knee level as it comes down. This will give you the best leverage and keep the pressure off of your back.
To sum up, Kettlebells swings are a fantastic exercise for rapid fat loss and sending your conditioning levels through the roof.
But make any of the mistakes outlined in today’s article when you do them, and you put yourself at risk for lower back pain.
Stick to the recommendations to improve your form, and you will be on your way to SAFE rapid fat loss with Kettlebell swings!
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
creator, “Best of FVT Kettlebell Workouts” Mega-Bundle
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