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  1. #1
    Registered User bulldog91's Avatar
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    Normal to have lower back tightness during kettlebell swings?

    I'm doing the 10k kettlebell swing challenge and I've done 2500 so far. Is it normal to feel some lower back tightness? For me it creeps in halfway through a workout, other than that it feels fine between workouts. I just want to make sure I'm not at risk of injury.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by bulldog91 View Post
    I'm doing the 10k kettlebell swing challenge and I've done 2500 so far. Is it normal to feel some lower back tightness? For me it creeps in halfway through a workout, other than that it feels fine between workouts. I just want to make sure I'm not at risk of injury.
    Tightness is probably normal especially if you're doing so many. But you might be letting the KB get too far away from your center of gravity. Try keeping it up closer to your junk and see if that removes the lumbar strain.
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    Registered User BeginnerGainz's Avatar
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    Probably just blood pumping to your lower back from the exercise. If it doesn’t hurt or the feeling isn’t in your actual spine (as opposed to the erectors on each side of it) I wouldn’t worry about it.
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    How many are you doing per day? Could be form, could be overuse, could be anything.
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    Registered User bulldog91's Avatar
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    I’m doing 500 reps per day, doing with 50lbs until form declines then switching to 25lbs.
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by bulldog91 View Post
    I’m doing 500 reps per day, doing with 50lbs until form declines then switching to 25lbs.
    I may only have a public school education, but something tells me going from zero/low reps to 500 reps per day is probably going to be part of the problem.
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  7. #7
    Registered User Garage Rat's Avatar
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    No,examine your technique.
    What size KB are you using?
    That being said as GrouchyUSMC said jumping right into hundreds of swings without a build up period can cause general fatigue and the low back could take a hit.
    The KB swing is hips,glutes and hamstrings mostly as the main drivers.
    The low back/spine stays neutral throughout even when your hinging the hips.
    Your abs also need to be strong and have some endurance.
    Ive done the 10,000 swing challenge several times the last at the first of the year.
    You need to limit any other training you do and focus just on it.
    If your swing technique isn't right and you do hundreds of reps each session you'll probably have issues.
    That may may be the case here but without seeing your swing i could say conclusively.
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    Registered User bulldog91's Avatar
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    Originally Posted by GrouchyUSMC View Post
    I may only have a public school education, but something tells me going from zero/low reps to 500 reps per day is probably going to be part of the problem.
    I didn't start from zero, I had been doing 100 reps a few times a week for several months before that.
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    Registered User bulldog91's Avatar
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    Originally Posted by Garage Rat View Post
    No,examine your technique.
    What size KB are you using?
    That being said as GrouchyUSMC said jumping right into hundreds of swings without a build up period can cause general fatigue and the low back could take a hit.
    The KB swing is hips,glutes and hamstrings mostly as the main drivers.
    The low back/spine stays neutral throughout even when your hinging the hips.
    Your abs also need to be strong and have some endurance.
    Ive done the 10,000 swing challenge several times the last at the first of the year.
    You need to limit any other training you do and focus just on it.
    If your swing technique isn't right and you do hundreds of reps each session you'll probably have issues.
    That may may be the case here but without seeing your swing i could say conclusively.
    I had my friend (professional athlete) check my form and he said it was good. For what it's worth I did another 500 today, all at 50lbs, and my back felt fine (forearms burning though lmao) so maybe I've gotten over the initial hump
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    Registered User Garage Rat's Avatar
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    Maybe you have.
    Dont death grip the KB.
    It should be firm enough to hold and rotate slightly in you hands but not enough so you would lose the KB.
    A fine line gripping the KB especially for endurance.
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    Unregistered User MyEgoProblem's Avatar
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    Given the natural range and movement through flexion and extention of even the most "neutral" or "flat" back.. Even when fully braced with a valsalva...

    A pump and tightness isn't unexpected. Especially if the stimulus is new or drastically increased in workload.

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    If it was going to be easy, then it wouldn't be much of a challenge.
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    Keep it under your junk as close as possible, drop your hips back and allow your knees to bend naturally, DON'T SQUAT. Snap hips to drive bell.

    Done the 10k in 10 days 3 times. The advice above is excellent. If I do a high volume of 1 hand swings, my back stiffens, but not with 2 hand swings.

    Make sure you are taking care of your hands and as said above, don't death grip the bell. Hold in your fingers
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by bulldog91 View Post
    I didn't start from zero, I had been doing 100 reps a few times a week for several months before that.
    100 a few times a week to 500 for several days straight is a sizable increase though. It's like running one mile a few times a week and then jumping into five miles 5+ times a week.

    Not saying you can't do it, but you especially need to keep a critical eye on yourself if you are making big jumps like that in your training.
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