Kettlebell Swings CURE Back Pain?

[@cgohoh]

That clip you use of the explosion in the lower spine kills me every time

[@ThisisPhillip]

Looks like she blasted one off lol

[@FutureTrunksSSJ1]

Thought I was the only one 🤣

[@dudejoe8390]

We need more Michael Bay VFX in your demonstrations.

[@getsugatenshou4309]

Yes, I've had 5 gentlemen who experienced back pain to whom I taught kb swings and deadlift variations which lead to complete restoration, one young man whose doctor had recommended surgery was able to completely forego that option and return to work and daily life pain free. Love your work!!!

[@hrtxspc]

Thats awesome. Can you explain how it causes pain to alleviate?

[@sethpawlik]

@ Getsuga Tenshou. I hope that you know what you’re talking about because I’m going to try regular sets of swings for my back pain.😎

[@getsugatenshou4309]

@@sethpawlik oh wow..we worked through a program of deadlift and swing progressions..focused work on bracing and maintaining control during all phases and positions.

[@arontal]

💯 I had 20 years of back pain flare ups that were debilitating to the point I got evaluated for an L4-5 fusion. Found a good trainer who identified I had terrible posterior chain recruitment despite many years of working out. He introduced KB work, mainly swings, and I have had virtually no flare-ups of my back pain since. I was VERY skeptical and now I’m an evangelist.

[@BigDees19]

What did he make u focus on the kettle KB swings and I don't get how that would helpin

[@arontal]

@@BigDees19 it taught me a) proper hip hinge mechanics and flute/hamstring activation instead of low back activation, b) it trained my posterior chain power and endurance so my movement patterns weren’t so anterior dominant, especially when fatigued. Being so quadriceps dominant in running, cycling, skiing, squatting, lunging, etc put tons of stress on my low back musculature and lumbar spine and caused years of cyclical back injuries. That cycle broke after a few months of KB training and hasn’t come back despite lots of heavy barbell squat and deadlift work for the last several years.

[@evanm.2300]

Muscle mommy❤

[@indology7975]

Sexy. Solid thick fatty muscles are sexy.

[@caocao5858]

Milf?

[@BigDees19]

Thank you for suggesting another type of advice if back pain still occurrs when doing those.

[@christianbotello8537]

I never liked these small movements but now that I’m 30. I need them.

[@yugen3968]

Bro you talking as if 30 is 55

[@christianbotello8537]

@@yugen3968 I don’t have much pain. I need to train these little things. I can lift heavy barbell but can’t do a good lunge or good calisthenics, that’s a problem.

[@ryanwellington7493]

​@@christianbotello8537 yeah mobility is even more important than strength

[@urstruelytarun3845]

You’re right bro, I always do only heavy lifting never respected small lifting but in past 3 months I totally left all barbell workouts even bench workouts, I do machines workout and now learning kettlebell exercises,for natural long time fitness this is what we do

[@Ellie_9090]

It works !! I use a 35 pound kettle bell. 40 a day, back pain is better practically gone. Hips are stronger and my core strength improved a lot which was a surprise

[@awildgrendel7148]

🍑

[@DesertHack]

Yeah, just "stiffen your core". Most people dont have that kind of mind muscle connection. The kb swing is a high level movement very easily done poorly and can easily lead to injury

[@cucciafr68]

Bracing my core or "breathing behind the shield" was harder to accomplish than I thought it would be. Especially keeping it constant throughout the exercise.

[@G4mer_D4d]

Yes. Hip mobility, explosiveness and spinal relaxation are core concepts of Wing Chun. At higher levels of conditioning you can lift up another person's body weight while folded in half.

[@TheKlawwGang888]

Kettlebell swings are what gives me bad back 🤣

[@MiketheNerdRanger]

Then do the substitutions suggested at the end

[@cliftonnobles5600]

Being athletic my entire life, I nonetheless started having some back problems after a year in my first call center job. Therapists did all types of nonsense to me, but none of it worked. Finally I discovered Pavel's book "Power to the People" literally on accident when attempting to download a totally different title's PDF. I started putting his principles into practice, getting back into the gym but with a heavy emphasis on back exercises. I've been free from back pain now for 12 years.

[@busyrand]

Dan John's 10,000 Swing Challenge is something I've done twice. I'd recommend it for anyone looking to make good fat loss gains, overall strength, and want a simple challenge that will yield overall results...

[@cucciafr68]

That's a killer.

[@ducdu4136]

How many sets and reps? How to incorporate this to a upper and lower split?

[@greatestever7623]

3-4 sets of 10

[@tactision]

I’m just here because April G is extremely beautiful.

[@Jhorne84]

Pass

[@Tiredghosty]

Agree

[@BigDees19]

I'll Pass too, you all are just so desperate for a thing resembling a female

[@rastheking]

Who is she?

[@henrykite-lk3mx]

Damn them legs

[@jorgemexicanlastname7062]

Skeletor throwing it back lowkey

[@number3stunner118]

and getting that back blown out. (No Diddy)

[@gavin4602]

I cant express how valuable this information is. Im fixing issues more effectively now than even when I was doing PT. Thank you!!!

[@grantshearer5615]

My L5/S1 disc is torn, bulged, and dried out. Should I still do this?

[@fryertuck6496]

After a few of these the inner side of my knee is red hot.

[@hpmetabolics7558]

Check for knee valgus(you may be doing them with your feet rolled to the arch... try focusing on pressure to the outside edge and heel only. Hope this helps

[@cucciafr68]

Try doing swings with your feet pointed straight ahead and grip the ground with your feet. Doing these bare foot will help.

[@chulow9024]

I swear i was stuck looking at her verses the exercise

[@wendygerhardy1610]

this is so true! I am prone to back pain and after doing kettlebell workouts i noticed a more relaxed back. Didn't know if it was imagination but after reading this I realize its true. It does help. Big fan of kettlebells.

[@tnkmch]

I have intermittent back problems. I started doing swings with a very light weight and my back has never felt better or stronger.

[@86Zmau]

I love how the Dude NOT pulls his Pants over his Belly. XD

[@hayk01]

Tried it last week, my lower back flared up for 8 day after it

[@alexkatsanos8475]

Ah Pavel! The Grandfather of the US Kettlebell movement.

[@maryhamric]

Kettlebell swings did wonders for my back.

[@hansmemling2311]

I got backpain due to kettlebell swings and now it's gone thanks to doing kettlebell swings.

[@Smexy_af]

How do I know if I have movement flaws? I am so weak that the weights I lift don't cause a lot of pain

[@Bearme73]

The was the movement done when I was warming up for shot practice. Standing in the toe board and throw the shot from between the legs into the air.

[@mogwai_]

Love your shorts so much

[@trkddy]

That's not how to pick up a KB when starting a swing.

[@Shinedark59]

Does it help in making Abs?? Please please let me know

[@inarell84]

After clearing up my hip mobility I can swing with hands pain free. However if I swing 1 handed (even light) my low back chirps at me. Any suggestions?

[@cucciafr68]

One thing I do if I start to feel it in my lower back during one handed swings is to focus on squeezing the glutes as well as bracing with the abs throughout the exercise. This helps eliminate the strain on the lower back. Though if you have other back issues this may not work.

[@Delb9891]

Would u recommend doing it while dealing with sciatica from a herniated disc ?

[@shankerm3959]

I had the same qn in my mind

[@LtColUnknown]

Not the swings but do the dead lifts or walk exercises at the end of clip

[@radekhruby142]

fuck no

[@theezenriarinze9203]

So vertical hip thrusts

[@busyrand]

Two Handed Kettlebell Swings Brother... Look into Dan John's 10,000 Swing Challenge... I've done it twice and would recommend it to anyone who wants to try it... The movement works similar muscles to broad jumping repeatedly, but far more than that as you hold onto the bell and increase your tensile strength...

[@UnlimitedUF2]

please do one on goodmornings, as that is how bruce lee broke his back & could never recover from it

[@fryertuck6496]

He already has, you could have searched or thought before speaking, either is good.

[@UnlimitedUF2]

@@fryertuck6496 hey man thanks but i want to hear his thoughts about how bruce lee broke his backs

[@fryertuck6496]

@@UnlimitedUF2 Should have said that then, his expertise is movement not mind reading. Bruce Lee did not "break his back" doing good mornings. Most he could have done was slip a disc. Breaking one's back requires a trauma equivalent to falling from some height or being hit by a car. People who "break their back" are in a wheelchair.

[@UnlimitedUF2]

@@fryertuck6496 again thanks but we need squat university to make a video on it, cuz ik it was from not bracing correctly & warming up properly

[@nepzski]

Bruce lee put too much weight on it and thats all

[@amitev]

How to address the instability?

[@mcfarlac1]

Did Ronnie Coleman have bad form? I don’t think it’s correct to infer that you can’t injure your back if it’s in a neutral position. Sure flexion multiplies that pressure on these structures. But if frequency, volume or load is too much, or recovery is insufficient then it will also lead to injury even with a neutral spine.

[@MistressOP]

can be done with dumb bell?

[@jskweres2]

How many sets and reps?

[@St4yfaded]

One inch punch is bullshit 😂

[@AP27081]

Comrade, good video

[@SpaceViking]

I'm confused by the ending. If I have pain from deadlifts, skip the thing to fix back pain and generate more back pain?

[@bw6078]

Thanks for all you do and provide for us.

[@xtasydesigns6982]

The late Charles Poliquin said this is one exercise that has a high risk for injury and one that he would cut out of every ones program. Ask chiropractors and physiotherapists how many have gotten injured doing the swing.

[@keithanderson8293]

0:52 me after Taco Bell

[@josephbrown3647]

Thank you this has really helped. Just started gym after 10 years from broken back but surgeon has given me the clear to train again 💪

[@jesboogie]

The hinge is everything

[@srinivasrao88888]

❤

[@sdfsdf421df]

yeah, don't do that. I did that *under* thorough supervision for quite some time, no problem. All great. After year or so, with minimal weight increase, I was doing this and after session, not pain no nothing, but I realised my brain forbids stepping on heel. If I insisted, solid pain in knee. 2 years needed to recover from that. One physio worker said: kettlebells and especially swings are great excersise, provided you do them with just great form (hard to grant). But even if you do, if you have this type of hip, you're literally rolling dices every swing and sooner or later, you will end up here. I have several dudes like you. ~ to recap: This working out is great, but don't (late) hop on hype. Anything done in fast motion comes with higher risk, especially for sedentary life style. Maybe you will be lucky(I have friends who I bring to kettlebells and who are still fine), but it's your call if you want to risk it. I don't have more years to spare.

[@nepzski]

U basically just called all plyometrics bad

[@sdfsdf421df]

@@nepzski correct. IF you have bad back, it's NOT a good time to start training explosive power. Fix it first using better & safer ways, and then come back to this, other plyo or whatever. Other ways might work as well if you're lucky, but if you want to play it safe it's not a good idea, and if you have say herniated disc(s), you better do it safe. Or not, I don't care. Just be aware it might have a slightly different ending.

[@BigDees19]

​@@sdfsdf421df your exactly right and I'm sure the doctor here himself would say the same thing that not to do these if these shorts could be longer and if he could add more context to the story here and anyone who knows anything would agree it's not safe to do fast explosive movements especially with hip hinging with tons of back pain from the get go until your form is 100% and he'd obviously do that with his clients their in his offices before ever doing these to make sure that never be the case but everyone would agree with you.

[@sdfsdf421df]

@@BigDees19 yes. There is small problem though with this exercise. I was doing it for more over a year, same with deadlifts, hipthrusts with smaller weight(40-60). All of these requires good form. Bad back, once they are bad, requires perfect form and no mistakes. But human beings are mistaking. Your form might get worse over time and you might not notice it, you might overlook some warning sign and one day your ON switch will click to position off. If one have sufficiently bad back, it might be worth re-considering, if say plyometrics are worth the risk(present with bad back, knee, ...) and if that explosive power will be really needed when basketball career probably won't happen ;)

[@supertboi123]

I throw these in every chance i get at the gym. Honestly it translates into a lot of athletic movements. Punching, jumping, running, cycling…. Being able to produce explosive force from a stiff core is something we don’t hear enough early in life as athletes so we all have back problems lol

[@strejdaRadar]

Oh boi, that old Enter the Kettlebell footage brings back so many memories ♥️

[@mr2law]

what is the recommended weight to use? % of bodyweight

[@kYA00h]

theres "ford tough"... and then theres her.."squat tough"

[@romd4031]

Pavel Tsatsouline is the master.

[@frankcastle5737]

It looks like a 1in push or shove.

[@thomasbrogan9102]

Gawd, I love this channel

[@Superdudeawesome135]

Thank God for Pavel

[@kevinmcd112]

I see so many people, on KZbin and in the wild, who lift with an arched back, but they think it's okay because they're all wearing belts and wrist straps. Fun Fact: Wrist straps are cheating. If you can't hold onto it, you can't lift it. Improve your grip strength.

[@kirby7475]

Straps and belts are simply just tools. I agree you shouldn’t have to rely on them, but they have their time and place. For me personally, I work a pretty strenous manual labor job where by the end of the day my grip is completely fried. In cases like these, straps are a god send.

[@MiketheNerdRanger]

This is dude-bro bullshit. Wrist straps take the focus away from straining your grip and onto whatever you're supposed to be working with the exercise. This isn't a competition, so how is it "cheating?"

[@tombillard5264]

Cures it? Gave me the worst 10 out of ten root nerve stab ive ever had, no thanks

[@Farquaad3rd]

The last seconds of the video may have the answer (shear strain)

[@sdfsdf421df]

@@Farquaad3rd or not! I mean you need to first find out, WHY your back hurts. It just might be, that holding weight in one hand and walk with it WILL cause you more problem. Sure, in proper gym you start with walks with minimal weight, but that does not prove your spine can hold more. It will just give you false reassurement. If you have bad back and don't know why, limit yourself ideally to know no or minimal weight and only symetrical excercises, done slowly. Asymetrical/fast actions/too much weight is extra dangerous. One bad move can mean months to get 'almost back'. If you have sedentary life style, you have most probably 'gluteal amnesia', weak glutes, shortened psoas/illialis/calves, nonexistent core. Work on that while not stretching hamstrings.

[@BigDees19]

Yeah these hurt my back too

[@petermaharajh2088]

I have a shear - walks work best for me.

[@matthewimi]

This worsened my condition.

[@matthewimi]

​​@@kevone08My condition is called spondylolisthesis. I wasn't aware I had slippage until later. But slowly and surely my condition was worsening because of the effects of this exercise, done properly or not. In short I have spinal instability. The other exercises in the video help, but those kettlebell swings often made my condition worse and even after I found out what it was

[@3DHDcat]

how HEAVY HOW MANY REPS

[@kirby7475]

Whatever gives you a good workout. Pick something, run with it and improve on it over time.

[@Smllc22318]

What prescription for weight and reps per set?

[@kirby7475]

Whatever you desire, as long as you get a good workout off of it. If you want a definitive answer I guess 3 sets of 10 with roughly 25-30% of your bodyweight is a good place to start.

[@9chilidog]

💯 no. This is how I slipped a disc

[@MiketheNerdRanger]

Then do kettlebell walks

[@rogerthecat929]

What type of set rep scheme do you do when doing these?

[@arontal]

10 reps every minute on the minute for 10 sets.

[@kirby7475]

Whatever gives you a good workout. Generally, I think these work best at higher rep ranges of 10-20. But it’s not something that is set in stone.

[@arontal]

@@kirby7475 def not set in stone. I just use 10x10 EMOM because that’s the standard workout from the Strong First KB training.

[@DoubleJabSlipRightHand]

Blindy giving strangers medical advice on the internet is dangerous. The things people do for views.

[@SteJohnAllen]

Shut up

[@hardrockminer-50]

Ditto. Kills my back every time. I think it's because I have a spondolo in L7-8, and this swinging tens to put pressure on the disk.

[@kingloz36]

Wait tf does this mean for sex if we ahouldnt bend our spines rip

[@rightybricks1582]

Kneesovertoesguy needs to watch this to educate himself

[@BigDees19]

No

[@rightybricks1582]

@@BigDees19 Why not? Kneesovertoesguy has been spreading fake news

[@Birthday92sex]

Besides actively holding a straight spine, how can you train to have one to prevent injury?

[@agookchild]

The active eventually becomes habitual and becomes ‘passive’ spine stability. The hinging of the hips combined with spine stability has to become “second nature”. Injury prevention is only a byproduct of this. Short answer: McGill big 3. They have a video for it.

[@sdfsdf421df]

If you already have bad back, as I did, I'd say there ins't safe way to do this. You have pain in back because of physical change of structures or/which probably happened because of wrong way how you move. This is quick movement, and in any quick movement is impossible to grant correct form until you re-teach your moves. So in order to do this safely, you need supervision, and lot of patience and practice. This is not that easy how it looks to do it right. And eventhough I think I was able to do it right, this very excercise fucked up my knee really bad. Nobody knows what happened, nothing on mri, but after this with small weight I was down from 40km/day hikes to 0-500/day for almost 2 years. ~ If you have weak/shortened muscles and wrong habits, you need to work on those first. There are better and much safer ways. Get back to this only after this being done. Or not at all if you're not willing to risk injury with this excercise. But definitely: don't do this home based on internet knowledge. At least go to proper gym.

[@agookchild]

@@sdfsdf421df I agree with this. I suffered from low back pain from disc injury (deadlift failure). I can do kettle swings without pain, BUT choose to avoid them until I’m confident in my spine health. I am currently doing suitcase deadlifts combined with hip mobility drills have been my bread and butter. It’s been 2 months so far with no low back pain.

[@nk-dw2hm]

​@@sdfsdf421df a lot of pain is from lack of flexibility and imbalances between sides, you're greatly over simplifying a complicated subject based on your experience. If something hurts stop. If you're not an athlete don't use videos intended for advanced athletes, start small and work on base strength and fitness. Focus on core stability and strength before moving up to compound or imbalanced exercises

[@sdfsdf421df]

@@agookchild good luck with your back, 2 months without pain is great. Just remember between hopping back to previous weight: if you don't fix form, your back will probably give up again with even smaller weight, since structures are repaired but probably not back to original 100% form. I gave up the gym in meaning lifting relatively heavier weights. I want to cycle/hike/run, not gym, so risking in gym does not make sense any more to me.