Some of the most common and painful injuries are to the ligaments and muscles of the back. Lower back pain is often a result of weak muscles and poor posture.
Performing regular back strengthening exercises can help prevent back pain by keeping your muscles strong and flexible. Incorporating some kettlebell exercises into your training program can add variety while strengthening your back to prevent injuries.
The Kettlebell
The kettlebell, sometimes just called a bell, is a typeof weight made of cast-iron or cast steel with a round flat base and an arched handle. It resembles a cannonball with a handle or a kettle without a spout (lending to the name kettlebell).
These weights are used to perform powerful exercises that combine cardiovascular, strength and flexibility training.
The primary difference between an ordinary dumbbell and a kettlebell is that the latter’s center of mass extends beyond the hand. Because of their shape, kettlebells are more versatile and can be swung, thrown, pressed, and held in a variety of exercises.
Their versatility makes them highly efficient for creating a single program that will help you to lose weight, tone your body, increase muscular strength, and improve cardiovascular fitness.
Benefits of Kettlebell Training
If you are looking to add some variety to your exercise program, kettlebells are the way to go. Their adaptability makes them perfect for working both large and small muscle groups. Typically, you only need a few different weighted kettlebells to do a complete workout that will improve your strength and endurance.
Kettlebell exercises involve whole body movements which arebetter than weight machines that isolate muscles. These whole-body movements build strength in the tendons and ligaments, making the joints tougher and lesssusceptible to injury.
Another benefit of the kettlebell workout is that it saves time. Because it incorporates strength training and cardiovascular training in one workout, you will develop a sculpted and toned physique in half the time.
These weights are small and portable and because you only need a full to get a complete workout, they are perfect for people with limited space. There’s no need for a rack of bulky weights and large cardio machines if you’re working out with kettlebells.
Kettlebell Back Exercises
While most kettlebell exercises work multiple muscle groups, there are a few that are great for targeting your back muscles.
- Swing – one of the most popular kettlebell exercises, works your lats and lower back
- Snatch – when done with a high pull this will work your back and scapular region
- High Pull – strengthens shoulders, back and glutes
- Cleans – typically done with a barbell, but when done with a kettlebell it puts less strain on the back while strengthening those muscles
- One Arm Row – considered one of the best kettlebell back exercises because it works your core, stabilizes your body, and strengthens your back
In order to get a cardiovascular workout while doing your kettlebell back exercises, be sure to design your program to include bouts of high intensity followed by a brief rest. A good structure for a complete back circuit begins with a 5-minute warm up and incorporates the exercises above as follows. Repeat each exercise for 30 seconds, followed by 15 seconds of rest.
Once you complete the circuit, rest for one to two minutes and complete the circuit again, for a total of two to three rounds. Don’t forget to include a five-minute cool down as part of your workout.
Complete Kettlebell Workout
If you are serious about your kettlebell workout and want to take it to the next level the Ultimate Kettlebell Challenge Workout is an excellent option. This program was created by Forest Vance. Vance is a former pro athlete, Russian kettlebell expert, gym owner, boot camp instructor and personal trainer based out of Sacramento, CA.
His program will help you progress in your kettlebell training by teaching you how to perform a variety of exercises safely and effectively. The program includes 41 kettlebell exercises, 33 kettlebell challenge workouts, and an eight-week training plan. It comes with videos and illustrated guides providing detailed instruction, coaching, cues, technique corrections, and drills.
As you continue to train and see improvements, it’s easy to continually raise your goals and increase your workout time. Remember that your workouts should be fun and if you over train, you risk injury which could set you back in your training.
