In early 2000, I injured my lower back, repetitive use injury from bending over people day after day. I did everything I could think of to rehab it. Yoga, TaiChi, weight lifting, Pilates…. but my back just kept getting more painful and weaker. I spent almost a year living in a lumbar support so that I could just function and do my job. Walking, sneezing and lying on my back would cause spasms and pain.
In late 2004, Pavel Tsatouline, M.S. recommended I try working out with the kettlebell. I remember doing 10 swings with a 8 kg (16 pound) bell and being very out of breath. 3-4 years of no regular exercise due to the spasms had rendered me extremely unfit. But I persevered. Within a month of doing the swing I could sneeze without spasms. It was the miracle piece of equipment for me. Eventually I became painfree and extremely strong. In April 2005 I became an R.K.C. (Russian Kettlebell Challenge) instructor and began teaching kettlebells to my clients.
All these years later, I still do the kettlebell swing to keep my back strong. The kettlebell doesn’t just give me strength it gives my muscles endurance so that I can bend over people day after day without any pain or weakness. I do swings in front of the tv, at lunch or when I have a break between patients. Simple but very effective.
Besides back strength, the swing keeps my arms, legs, buttocks and core strong. When I use a heavier bell I get my cardio in there too. What else do you need? I am one that doesn’t need much variety. I just need to get the job done.
Here is my demonstration of the kettlebell swing. Enjoy.
Yours In Health!