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Old 03-02-2009, 04:19 PM   #1
Chris Lampe
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lower back soreness from kettlebell swings

Today I did my first set of "man-makers". I set the bar pretty low and completed 5 sets of 20 in eight minutes, all single-handed. Both during and immediately after the exercise the center of my lower back was killing me. That was actually more of a limitation than my pounding heart and the pain in my lungs. I'm 40 years old, 5'11", 370 lbs and just walking or standing too long causes similar discomfort. I was using a 16kg bell and the pain subsided shortly after finishing the exercise. I would describe the pain as exertion induced rather than the type of pain associated with injury.

Is this lower back pain normal for swings or does it indicate bad form?
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Old 03-02-2009, 04:22 PM   #2
Nick Hanson
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Re: lower back soreness from kettlebell swings

its really normal. First 5-10 times you are doing kb swings you will experience some tightness. I got it last week swinging a 72lb bell. Just keep working at it with good form. BTW are you getting coached somewhere? Or is this just on your own.
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Old 03-02-2009, 04:30 PM   #3
Chris Lampe
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Re: lower back soreness from kettlebell swings

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Originally Posted by Nick Hanson View Post
its really normal. First 5-10 times you are doing kb swings you will experience some tightness. I got it last week swinging a 72lb bell. Just keep working at it with good form. BTW are you getting coached somewhere? Or is this just on your own.
I'm on my own. I have the book ETK and I have three videos that came with my KB from East Coast Kettlebells. There are a couple of RKC's training in the area so if things don't get better I can get some coaching.
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Old 03-02-2009, 05:00 PM   #4
Scott Spencer
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Re: lower back soreness from kettlebell swings

if you have subscription to the crossfit journel, there are several articles on KB form in there. I know there is one on fixing the swing. there is another on diffrent styles of KB training. It also goes over how to swing better.

Another option is www.dragondoor.com (WFS) The article section has a kettlebell section. I know the book covers alot but you might pick up something there also.

third choice is good ol' www.youtube.com. (WFS depeding on what you look for i guess)
Just do a search for kettlebell swing.
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Old 03-02-2009, 08:13 PM   #5
Steven Low
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Re: lower back soreness from kettlebell swings

Sore MUSCLES? That's fine.

Sore SPINE? That's not fine.

Pain = not fine either.
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Old 03-02-2009, 11:51 PM   #6
Alex Bond
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Re: lower back soreness from kettlebell swings

My lower back used to get super sore doing swings, and I found out the problem was that I wasn't keeping my abs tight enough. I really concentrated on flexing my abs and my lower back did just fine. Maybe you might be having a similar problem?
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Old 03-03-2009, 05:04 AM   #7
Chris Lampe
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Re: lower back soreness from kettlebell swings

I would describe the pain as muscle soreness. In fact, today the soreness extends about 1/3the way up my back. Feels good!
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Old 03-03-2009, 06:34 AM   #8
Darryl Shaw
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Re: lower back soreness from kettlebell swings

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Is this lower back pain normal for swings or does it indicate bad form?
If you're new to kettlebells it's probably a little of both. The girevoy-sports style swing seen in these videos (Link1, Link2) is probably easier on your back than the RKC style swing so you might want to give that a try and see how it feels.

Links wfs.
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Old 03-03-2009, 06:52 AM   #9
Tyler Smith
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Re: lower back soreness from kettlebell swings

Link 2... that is funny
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Old 03-03-2009, 06:53 AM   #10
Ryan Webernick
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Re: lower back soreness from kettlebell swings

Even after working out with kettlebells for over a year, I still get that after a really big kettlebell workout. You will build up a tolerance, but of course, then you will probably start adding more sets/reps.
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