I got an email from “Jay” (not his real name) the other day.
He was on day 2 of ‘THE GIANT’ - which he said he loved - when his lower back seized up.
I pasted his email below -
“On Day 2, I made it about 10 minutes in before my lower back seized. I'm guessing this was either because of horrible form or not enough recovery from day 1 (probably bad form, but felt great get more info after day 1). I was curious if you recommend working with any belts for better support? I know they're mainly designed for powerlifting, but figured I'd get your opinion before starting back up again.”
First off, I never recommend using a weightlifting belt unless you’re a competitive powerlifter or Olympic lifter.
(Even when I competed, I didn’t use a belt.)
I recommend you “build your own belt.”
I’ll tell you how to do that in a moment…
Second, I love enthusiasm. I think it’s great to “jump in” when it comes to training.
BUT…
Enthusiasm must be tempered with WISDOM (which requires a certain amount of prudence).
That means when it comes to kettlebell training, TECHNIQUE MATTERS.
(It actually matters in ALL EXERCISES.)
Many guys sit all day. Or most of the day.
This tightens up your hip flexors, an overstretches the ligaments in your lumbar spine (lower back).
As a result, 3 things happen:
1- Your head falls forward and “hangs” over your desk.
As a result…
2- Your breathing mechanics change for the worse.
You end up taking shallow breaths, weakening your main breathing muscle - your diaphragm…
… And as a result, you are no longer able to produce IAP - Intra-Abdominal Pressure - to stabilize your spine and pelvis.
3- Your abs - specifically your Inner Unit - the muscles that contract to create IAP - are “disconnected” from your brain.
As a result, your body has to use other muscles to create stability so you move - and lift your trusty kettlebell.
And because of these 3 things, many guys end up rounding their lower backs on the backswing (when the KB passes through your legs, under your body) of their KB ballistics - Swings, Cleans, and Snatches.
This is critically important because many times, guys struggle to get their technique dialed in because their bodies just won’t let them.
They just don’t have the ability to hold the necessary positions required for safe, productive, kettlebell training.
Making sense so far?
Now, how do you “build your own belt?”
It’s not through:
[X] More Crunches
[X] More Planks
[X] Following along to the “Killer Core Circuit” DVD
[X] More Carries
[X] More Hip Thrusts, Clamshells, or Glute Squeezes
Or any of the popular things found on the Interwebz today.
First up, assess your Stability and Strength.
(You can use these tests.)
https://salutis.kartra.com/page/DgM583
Second, systematically train your weaknesses so they’re no longer your weaknesses.
For most guys - most “desk jockeys” - it’s going to be stability - hands down.
How do I know this?
30+ years of EXPERIENCE training desk jockeys of course!
You’ll use specific exercises to “re-install” your body’s ability to create IAP so you can stabilize your spine -
And here’s the important part -
Without you having to think about it.
Third, train your strength.
When you do so, you improve your ability to create more force.
Finally, train your power.
That’s your ability to [a] do more work, and [b] do that work in less time.
With kettlebell training, this means you’re able to lift more explosively.
Swings, Snatches, Cleans, Push Presses, and Jerks all become easier.
And you see results faster:
[+] MORE STRENGTH
[+] MORE MUSCLE MASS
[+] INCREASED MUSCLE DEFINITION
[+] LESS BODY FAT
[+] MORE ENERGY
[+] LESS EFFORT DOING DAILY TASKS
I’ve put together a simple plan for you to follow so you can get rid of or prevent lower back spasms / seizures inside Systematic Core Training For Kettlebells.
Start by watching and implementing the information inside the first video, “Your Core Foundation.”
Then simply tack on 5-10 minutes of Systematic Core Training on the front and back of any kettlebell training program you’re currently doing.
I’ve outlined a complete plan for you inside Systematic Core Training For Kettlebells.
So remember, you don’t have to experience the setbacks - loss of training days and frustration - that come from locking up your lower back.
And you don’t have to walk around with a chronically tight and sore lower back either - hoping that it doesn’t “go out” when you bend over to tie your shoes.
You can take care of it with the right plan and some patience.
Hopefully you found this helpful.
Stay Strong,
Geoff