Can Kettlebells reduce pain?
By: Trent Hole

Can Kettlebells reduce pain?
A 2010 study from Truman State University looked at 40 participants with a high prevalence of reported musculoskeletal pain symptoms, into two groups- a kettlebell training group and a control group (no exercise).

The exercise group consisted of “ballistic full-body kettlebell exercise 3 times per week for 8 weeks” The ballistic movements consisted of the two hand Ketltlebell swing and single arm swing. The main outcome measures were pain intensity of the neck/shoulders and low back, isometric muscle strength, and aerobic fitness.

After 8 weeks the exercise group had reduced pain levels significantly in the neck/shoulders and low back and increased muscle strength of the trunk extensors (gluteus, hamstrings, lower back muscles).

This was one of the first studies to look at Kettlebell training or ballistic movements and their effect on reducing pain. The researchers said “Our study is the first to demonstrate that ballistic cyclic training with high peak forces markedly lowers pain symptoms in both the neck/shoulder and low-back region.”

Source: Scand J Work Environ Health. 2011 May;37(3):196-203. Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Jay K et al.

I cam across this pic. A Kettlebell swing done completely incorrect!


1. Massive knee bend this loads the lower back

2. big arc/hyper extension of the lower back

3. Pulling the Kettlebell above eye level (why, why, why)

The sad thing is you will see many personal trainers instructing their clients to swing a bell just like the girl in the pic above. I see it every day at the gym and the park. With Kettlebells becoming more and more popular we are seeing more and more personal trainers buying a couple of Kettlebells then instructing incorrect kettlebell movements. Unfortunately, this is and will give Kettlebells a bad name as people who are performing Kettlebell exercises incorrectly will be highly likely to become injured.

Kettlebells are a great tool for injury prevention and rehabilitation when used correctly. With the increase in Kettlebell popularity over the years I hope personal trainers become certified and knowledgeable with Kettlebells. The good news is I am seeing more and more Kettlebell certification courses avaiable for personal trainers, lets hope more trainers become certified.

I would also like to see physiotherapists become educated on kettlebells. Again, as we see an increase in the use of Kettlebells within the fitness industry we need to see physios also develop their knowledge. Too many physiotherapist shy away from kettlebell use without understanding how they work. Physiotherapist are always looking to improve a clients posture and strengthen the posterior chain. This is one of the great benefits of Kettlebell exercises and the study above strengthens this further.

I wonder what a doctor or physiotherapist would think if i told them I train almost every day with kettlebells and lift heavy explosive weights. Probably not much, but if i told them my past injury history consisted of 13 operations (more detail on this in another post) they would tell me to stop or i would get injured. Little do they know Kettlebells have helped me to be more mobile and injury free!

The next 5 years of Kettlebells within Australia will be interesting, either way.

http://www.youtube.com/watch?v=wK6LIBl8aS8&feature=player_embedded


The correct technique to the Kettlebell swing. Notice the difference between video below and the picture above


Added: 30-06-2011