cared kettlebell training exercises could hurt and injure your lower back?
Science shows why you have every reason to be afraid.
"Be afraid. Be very afraid." Do you recognize the movie tag line? This quote is from David Cronenberg's 1986 horror film The Fly.
In the film Jeff Goldblum plays brilliant but eccentric research scientist Seth Brundle. Experimenting with matter teleportation, Brundle uses himself as a human guinea pig only for things to go disastrously wrong. The result? Brundle finds himself slowly transforming into a monstrous fly.
Be afraid? Very! But why should you be frightened of kettlebell training?
Photo courtesy of Lovelorn Poets
Here is why you need to be concerned: when you train the deep lumbar muscles in a fatiguing/conditioning fashion and form breaks down, injury is more likely to occur - this is particularly true for the lower back region.
As the more superficial muscles fatigue, there can be a sudden shift of load onto the deeper muscles which are smaller and weaker. Just like our eccentric scientist's disastrous experiments, this chain reaction can prove catastrophic. The result? You could hurt yourself and cause serious injury.
So how can you swat any kettlebell dangers?
1. Fantastic form.
Practice fantastic form. This means you exercise within your capabilities, thereby avoiding fatigue of your lower back muscles.
2. Super sets.
If your goal is to complete 75 consecutive kettlebell swing repetitions and you are unable to hit your target, perform multiple sets with 60 seconds rest between until you reach your total.
3. Dynamic dumbbells.
Kettlebells are not cheap. Before you invest any of your hard-earned cash in this rugged equipment, why not try kettlebell lifting with a dumbbell first? Not only will this allow you to practice kettlebell training exercises like the two-armed swing, but you can discover a weight that ideally matches your abilities.
4. Less is more.
Less really is more when you are protecting your lower back. So how often should you train? Body by Science author Doug McGuff recommends trainees perform direct lumbar work no more than every 14 days. Why so long between workouts? Since the deep lumbar muscles of the lower back tend to have a long recovery phase, they therefore require more rest.
5. Reduce risks.
By avoiding fatigue in this manner, you significantly reduce the risks of injury and safeguard your lower back. And the best part? You no longer have to be afraid.