sirloin
Level 1 Valued Member
Greetings everyone,
Awhile ago I posted about my first kettlebell injury from doing one arm swings doing “Simple & Sinister” with a 16 kg kettlebell. I took a month long break after feeling the sensation of pulling a muscle in the lower left of my back. I have done Pavel’s RKC program minimum on and off in the past and purchased “Simple & Sinister” earlier this year on audiobook and Kindle editions and was excited to finally implement his program. Someone suggested I post a video showing my form so I am including a link. Any suggestions and advice on form would be very much appreciated.
I have never experienced any injury with kettlebell swings before and have done swings with the same kettlebell (16 kg) that I have been using for the RKC program minimum on and off for a few years. What was new to my body was doing these exercises 5-6 days a week and doing the 5 sets of get ups afterward would often leave me quite exhausted. It would take me between 15-20 minutes to do the 3 warm-up circuits often taking a fairly decent chunk of my energy, then followed by the kettlebell swings which was relatively easy and becoming easier (but took between 20-30 mins to complete) which is why it was a bit surprising that out all exercises i’ve done this was the one I experienced pain from. Then followed by the 5 sets of one get up for each arm taking about 20-25 minutes, repeated for 5-6 days.
My guess is that the back to back days and the longer workouts (RKC program minimums were about 20 mins including the warmup drills and the S&S program was about an hour) that may have caused my lower back muscle to give in, as well as poor form from not having done kettlebell exercises in a year. I’d love to hear any insight or suggestions. I am 41 years of age and have also put on 20 pounds recently, not sure if that might have anything to do with it.
Any advice would be greatly appreciated, you guys rock
Awhile ago I posted about my first kettlebell injury from doing one arm swings doing “Simple & Sinister” with a 16 kg kettlebell. I took a month long break after feeling the sensation of pulling a muscle in the lower left of my back. I have done Pavel’s RKC program minimum on and off in the past and purchased “Simple & Sinister” earlier this year on audiobook and Kindle editions and was excited to finally implement his program. Someone suggested I post a video showing my form so I am including a link. Any suggestions and advice on form would be very much appreciated.
I have never experienced any injury with kettlebell swings before and have done swings with the same kettlebell (16 kg) that I have been using for the RKC program minimum on and off for a few years. What was new to my body was doing these exercises 5-6 days a week and doing the 5 sets of get ups afterward would often leave me quite exhausted. It would take me between 15-20 minutes to do the 3 warm-up circuits often taking a fairly decent chunk of my energy, then followed by the kettlebell swings which was relatively easy and becoming easier (but took between 20-30 mins to complete) which is why it was a bit surprising that out all exercises i’ve done this was the one I experienced pain from. Then followed by the 5 sets of one get up for each arm taking about 20-25 minutes, repeated for 5-6 days.
My guess is that the back to back days and the longer workouts (RKC program minimums were about 20 mins including the warmup drills and the S&S program was about an hour) that may have caused my lower back muscle to give in, as well as poor form from not having done kettlebell exercises in a year. I’d love to hear any insight or suggestions. I am 41 years of age and have also put on 20 pounds recently, not sure if that might have anything to do with it.
Any advice would be greatly appreciated, you guys rock
