RKC News - January 2014

"60-80% of all individuals experience back pain at least once in their lives" (Plowman & Smith, 2008, p. 560).

Musculoskeletal disorders continue to be a widespread problem in today's society, with far-reaching consequences. The BKK reports that in 2010, among 6.05 million insured individuals, musculoskeletal diseases were the number one cause of work absenteeism.

Kettlebell training appears to be a suitable means for the prevention and reduction of these disorders and can make an important contribution to health and well-being. For example, Jay et al. (2010) observed a significant reduction in neck, shoulder, and back pain in untrained individuals after an 8-week training intervention with kettlebell swings, as well as a strengthening of the back extensors and gluteal muscles.

Castellano (2009), Zikov (1986), Griban (1990), and the "American Council on Exercise" (2010) also conclude in their studies that kettlebell training preserves general (musculoskeletal) health and increases overall fitness.

Especially concerning back pain, kettlebell training demonstrates its strength according to RKC guidelines: Individuals with back pain often exhibit gluteal inhibition, or "gluteal amnesia," which leads to an anterior pelvic tilt and causes abnormal compression of the intervertebral discs - this is one of the main reasons for harmful stress on the spine (Janda, 1993).

McGill & Marshall (2011) investigate the swing, one of the fundamental exercises of kettlebell training, and show, like Jay et al. (2010), a high activity of the back extensors and gluteal muscles through electromyography.

Since the gluteus maximus is a powerful hip extensor, the swing trains exactly the muscles that counteract forward tilting and help to upright the pelvis. Another problem in individuals with back pain is the weakening of the multifidi, a fine, deep muscle group of the spine. Gomonov (1998) aptly summarizes:

"Kettlebell training enables one to quickly build strength, endurance, achieve a balanced development of all muscle groups, fix particular deficiencies of build, and … promotes good health."

… less is often more? You don't need to push your limits in every workout or do countless different exercises. Focus on the fundamental exercises and get a little better every day.

Train for success – not for failure!