One of the most common complaints I hear from people involves their back. The kettlebell is my tool of choice for helping people get away from that. Here is how kettlebells can strengthen up your back and make you a stronger and healthier individual altogether.
Have you ever heard someone complain by saying "I have a bad back."? I always find this irritating because I have never heard of a medical condition known as "bad back syndrome" or even anything containing the words "bad" and "back". Never the less whether it is a legitimate physical condition or not it is still a problem that effects a lot of people.
Now before i get into the whole use of a kettlebell for making a bad back into a good back let us get a couple things out of the way. First there could be a spinal injury that could make you think you have a bad back and this would require a doctor's approval before starting an exercise program. Second, even though there is no such thing as a bad back there is a such thing as a dysfunctional back (a back that isn't functioning properly) and this is what can be changed with a proper exercise program.
Now a lot of people that have problems with their back end up avoiding any exercise for their back completely. This is a mistake. For one thing if you are trying to work around the problem by exercising everything but the problem area you are creating muscle imbalances that can actually make the problem worse. Also it is avoiding the real problem just like someone that is afraid of having a heart attack avoiding anything that gets their heart rate up. Well how do you ever expect to get better if you don't do anything about it? I am not saying you should jump into the program full of vim and vigor but you should challenge yourself somewhat. Just challenge yourself at a level you can handle.
Now there are two main exercises I recommend for someone to strengthen up their back. In the RKC system of kettlebell training they make up the foundational movements and they are called the kettlebell swing, and the Turkish getup.
The Turkish getup is a unique exercise that includes several different movement patterns into one fluid movement. It combines sitting up, hip extension, hip hinging and lunging as well as training stability into the abdominals and muscles surrounding the shoulder girdle. That stability of the abdominals is one of the reasons the Turkish getup is good for your back. Not many people actually understand that the function of the abdominal isn't just bending forward but to also brace and stabilize the spine. The sitting up while "staying tight" allows your abs to work alongside your other muscles as a team to zip up and keep your spine safe. The abs and lower back are interconnected and if your abs are weak your back may have to work extra hard which can cause pain.
The kettlebell swing is what made kettlebell training famous for fixing backs but as great as this exercise is when done correctly, it can be equally disastrous if done incorrectly. This is why I recommend you see an RKC instructor in your area to make sure your technique is both safe and effective. You can find an RKC instructor on Dragondoor.com.
The swing offers many of the same benefits of a deadlift for strengthening the back. One reason I like the swing better for people's backs is that at the top of the swing there is very little spinal loading whereas with the deadlift that is not the case. The swing involves an explosive hinge with the hip as well as a snap. When performed correctly the kettlebell will swing from between your legs to about chest height. As the snap in you hips happens your hands will be about even with your belly button. Your hips should be locked out with a gluteal squeeze, your quadriceps should be held tight and your abs should be braced. From this point the kettlebell should float up purely on its own momentum. When performed correctly you shouldn't really feel this in any one area of your body since the muscle tension is spread out evenly over so many different muscles. If there is one place to feel it, it would be the glutes from the explosive contraction.
It's important to note that your arms must remain loose throughout the movement. Think of them as little more than ropes that connect your upper body to the kettlebell. Also you should match the breath with the force. If you have ever seen a karate master scream at the moment of impact the breathing is much the same way. Instead of screaming though you are going to make a tssshhh sound that is in synch with your hip snap.
OK so you have the two exercises, now it is time to put it into a program. Spend between five and seven minutes practicing the Turkish Getup and do that for five days a week. Do not count your reps. Treat it like practice. For the swings you are going to spend ten to fifteen minutes practicing it with a moderate amount of intensity. It may seem strange that a program is made up of only two exercises but in the first month of my kettlebell fitness bootcamp classes, swings and Turkish getups are all we do in order to set the proper foundation and it works pretty well.
As you become more proficient with each exercise you can start working harder at it but please do not do so with anything but perfect form and again I can't stress enough that you should see an RKC instructor to make sure your technique is sound to make sure your exercises are both safe and effective.
So there you have it. It is time to put the plan into action.
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