Kettlebell exercises with back and knee issues

steevjp

First Post
Hi All,

I've fairly recently bought some kettle bells and have a number of exercises that I do with them. These are mainly ones I have found on YouTube or a DVD that I picked up. I do a 15 minute (ish) warm up before starting.

When I was a kid I sustained some lower back damage (fell off a wall, hairline fracture in spine which healed but healed wonky), as ive gotten older (mid 50s now) that equates to low lumber pain when I do kettle bells swings.

Also because the back damage made my hips slightly wonky, that has worked its way to the knees, so they give me pain when I do most forms of squats (unless shallow ones) and especially lunges.

I need to lose weight and gain strength so I really want to do these exercises and I wonder if there were any tips for alleviating the pain in my lower back or knees? Maybe a specific warm up for those areas, or additional strength exercises or something like that? I am generally doing 60 seconds exercise with 20 seconds rest, approx 5 to 6 different movements

Any advice is appreciated, thanks

S
 

JR47

Level 3 Valued Member
I'd go for some serious trigger point and yoga / mobility work after a light cardio warm up. Then practice the exercise in the workout 'naked' (I.e unweighted or with bands etc) as diagnostic movements. Go back and forth until you are as warm / ironed out as possible, then hit workout.
Just my two cents.
 

John Spezzano

Level 6 Valued Member
Senior Certified Instructor
Elite Certified Instructor
It's hard to say whether the pain you're experiencing is entirely due to the injury or perhaps poor execution of the lifts. Swings done incorrectly will annoy anyone's back. Assuming you've been medically cleared to train, I would find a StrongFirst certified instructor in your area. The internet is spectacular for finding information, but learning seemingly simply but actually complex movements with the kettlebell is not the best idea. In-person training is much better for your learning curve and your safety while training. You can also upload some videos of your swings here. There are a lot of talented people on this forum who would be happy to chime in.
 

steevjp

First Post
It's hard to say whether the pain you're experiencing is entirely due to the injury or perhaps poor execution of the lifts. Swings done incorrectly will annoy anyone's back. Assuming you've been medically cleared to train, I would find a StrongFirst certified instructor in your area. The internet is spectacular for finding information, but learning seemingly simply but actually complex movements with the kettlebell is not the best idea. In-person training is much better for your learning curve and your safety while training. You can also upload some videos of your swings here. There are a lot of talented people on this forum who would be happy to chime in.
There is a strong possibility that there is some incorrect movement going on, but I do think that the back damage is a significant cause, And as JR47 said, maybe i need to warm up those specific areas better/more.

Thanks for the replies both of you.
 

Joeyboy

Level 4 Valued Member
I will say two things. I was having back issues. I purchased a program from a well known member on the forum and found I was doing things totally incorrect.

I also get very tight hip flexors and posterior chain. Tight hip flexors can lead to lower back pain, it does in my case. Tight thighs also creates back issues because it pulls your posture down.

As I worked on my form with light weights I incorporated a stretch program as part of my warm up and cool down. I also started using the Big 3 to strengthen my core. The Big 3 was suggested from members in this Strong.

I started Giant 1.0 using dual kettlebells, today. I could not do that three weeks ago.

I hate to say it but youtube was completely wrong for teaching me proper form. You may have better luck.
 

Gypsyplumber

Level 1 Valued Member
I will say two things. I was having back issues. I purchased a program from a well known member on the forum and found I was doing things totally incorrect.

I also get very tight hip flexors and posterior chain. Tight hip flexors can lead to lower back pain, it does in my case. Tight thighs also creates back issues because it pulls your posture down.

As I worked on my form with light weights I incorporated a stretch program as part of my warm up and cool down. I also started using the Big 3 to strengthen my core. The Big 3 was suggested from members in this Strong.

I started Giant 1.0 using dual kettlebells, today. I could not do that three weeks ago.

I hate to say it but youtube was completely wrong for teaching me proper form. You may have better luck.
I found a turiorial on YouTube of a guy literally snapping his neck back and forth as he would swing telling others “this is how you swing” lol
 

John Spezzano

Level 6 Valued Member
Senior Certified Instructor
Elite Certified Instructor
I found a turiorial on YouTube of a guy literally snapping his neck back and forth as he would swing telling others “this is how you swing” lol
He should have said, "This is how I swing." HAHA!
 

Joeyboy

Level 4 Valued Member
After a couple weeks or so of practice using Kettlebell Strong techniques, I started Giant 1.0 with double kettlebells. I started a little light, as compared to the monsters on here and at Mr Neuperts recommendation, at 12kg.

My base strength is coming nicely and NO back issues. Four weeks of this and it's up to 16kg kettlebells.

Those two programs are two of the best purchases I have ever made.
 

Brett Jones

StrongFirst Director of Education
Master Certified Instructor
Beast Tamer
To the OP—Have you been checked by a Healthcare provider?

Once cleared to exercise work with a StrongFirst Certified Instructor that uses the FMS.

Your 60 seconds on and 20 seconds rest is not how I would start a new student—especially one that is having pain.
 

steevjp

First Post
To the OP—Have you been checked by a Healthcare provider?

Once cleared to exercise work with a StrongFirst Certified Instructor that uses the FMS.

Your 60 seconds on and 20 seconds rest is not how I would start a new student—especially one that is having pain.
No, not been health checked, currently doing 40/20 (reduced it a bit), lighter weight too
 
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