brownstudy
First Post
First time on this site, first post on this board.
I've used kbs off and on the last few years; had a shoulder injury two years ago from a too-vigorous class where I did not use my head, so have been slowly reintroducing them to my home workout routine. I used Geoff Neupert's Kettlebell Express programs as my routines.
I am 6'3", 210 lbs, belly fat, sedentary job (writer). Doing the 16/8 intermittent fasting and eating sensibly, though I don't follow a Paleo or any other dietary protocol.
Bought the S&S book and audiobook after listening to Pavel's interview with Ferris and I love the material. I've been folding it in slowly; unless I have a conflict, I get up every morning to do the 3 warmup sets. I spent a week just understanding the warmup exercises and working to own them. I added the Hip Hinge and then added in 2 sets of 10 deadlifts. When I'm confident I own those, I'll move to the swing and then the TGU.
Yes, I'm taking it slow and I'm using measly kbs -- 10lb (warnups) and 25lb (deadlift). My focus is on getting the technique right.
Here's the question: in the warmup, I'm doing the hip bridge as described (I believe) but my lower back starts talking to me when I reach the peak. Am I not squeezing the glutes enough? Are my feet too far away from my body or not close enough? Am I hyperextending the pelvis? How hard should my knees be pressing in on the shoes?
I'm also feeling some lower back tingling after a set of deadlifts. I've not hurt my lower back, but it's letting me know something is up.
Any tips or clues? Thanks.
Mike - Durham, NC
I've used kbs off and on the last few years; had a shoulder injury two years ago from a too-vigorous class where I did not use my head, so have been slowly reintroducing them to my home workout routine. I used Geoff Neupert's Kettlebell Express programs as my routines.
I am 6'3", 210 lbs, belly fat, sedentary job (writer). Doing the 16/8 intermittent fasting and eating sensibly, though I don't follow a Paleo or any other dietary protocol.
Bought the S&S book and audiobook after listening to Pavel's interview with Ferris and I love the material. I've been folding it in slowly; unless I have a conflict, I get up every morning to do the 3 warmup sets. I spent a week just understanding the warmup exercises and working to own them. I added the Hip Hinge and then added in 2 sets of 10 deadlifts. When I'm confident I own those, I'll move to the swing and then the TGU.
Yes, I'm taking it slow and I'm using measly kbs -- 10lb (warnups) and 25lb (deadlift). My focus is on getting the technique right.
Here's the question: in the warmup, I'm doing the hip bridge as described (I believe) but my lower back starts talking to me when I reach the peak. Am I not squeezing the glutes enough? Are my feet too far away from my body or not close enough? Am I hyperextending the pelvis? How hard should my knees be pressing in on the shoes?
I'm also feeling some lower back tingling after a set of deadlifts. I've not hurt my lower back, but it's letting me know something is up.
Any tips or clues? Thanks.
Mike - Durham, NC
