Building Your Back With Kettlebells

 

Part 2: Lower Back

Eugene Shewchuk

Having worked out our upper back, we’re going to move on to the lower back. Those with slight lower back problems will benefit from these execises, as lower back pain generally comes from weak back muscles.

Lower-Back Exercises:

The vast majority of kettlebell moves, such as cleans, swings and snatches activate the lower back muscles enough, that one doesn’t need to do too much training for the lower back.
To get extra work in I would recommend two exercises.

1.Kettlebell Deadlift

Bend at your waist with your head up, back straight and knees slightly bent. Hold the kettlebels at arm's length with palms facing in. Straighten up while holding the kettlebells at arm's length. Lower back down to the floor. It is important to look forward and upward, as it will help keep your back straight as possible. Think the exercise as a squat, and make sure your you think sitting back on your heals.

2.1-Leg Deadlift (or Superman squats)

Holding 1 or 2 Kettlebells, stand on one foot with the other foot pointing behind.Continue the movement as the deadlift. Balance will play a big factor in doing the move properly. The hamstrings are worked also in the movement. Hamstring strenght also plays importance in a healthy back, as weak hamstrings or lack of flexibility may cause back pain.

Eugene Shewchuk
Certified Canadian Kettlebell Instructor
Russian Sambo, Combat Sambo Instructor www.clubkozak.com
To contact : info @ clubkozak.com