How To Fix Lower Back Pain During The Kettlebell Swing

How To Fix Lower Back Pain During The Kettlebell Swing

The Kettlebell Swing is, without a doubt, one of the best exercises around for whole-body conditioning. On the other hand, if you do it wrong you can very easily injure yourself.

One of the most common problems people experience when learning the swing is lower back pain. And this is very bad - because the Kettlebell Swing isn't an exercise for your lower back! In fact, if you're doing it right, you shouldn't feel it in your back at all. But I know it happens - and I know not all of you are going to run out and start training with a local RKC. So if you're experiencing lower back pain during the Swing, here are two reasons why it might be happening - and two drills to help correct your form:

1. Swinging the kettlebell too low to the ground

A common mistake during the Swing is when you 'hike pass' the weight back, you end up with the weight too close to the ground. This is a sure-fire way to cause lower back pain with the Kettlebell Swing.

The fix:

The kettlebell should be close and tight to the body as you do your Swings - imagine you're hike passing a football. Another visual that helps is to try and get the bottom of the 'bell to face the wall behind you.

2. Rounding the back

There should be a totally, completely straight line from your hip to your shoulder during the Swing. Don't be afraid to let your body come forward; just don't confuse a straight back with a flat back. In my experience, when people think 'straight', they think their body has to be straight up and down.

The fix:

Stand in front of a heavy bag. Do a Sumo Deadlift and 'punch' the bag with your butt as you decend into the movement and the kettlebell gets closer to the floor. You should feel the hamstrings load up during the movement and should feel nothing in the lower back. Once you've 'grooved' this movement, do a few Swings - and try to get the same feeling and patterning in the lower body.

Lower back pain, unfortunately, is a pretty common occurrence when learning the Kettlebell Swing. The two tips in this article - keeping the kettlebell close to the body and keeping the back nice and flat - should help to eliminate most of your problems. Just remember, there's no replacement for working with a certified kettlebell professional - and keep that point in mind when learning the Kettlebell Swing.

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