Getting Hurt at the Gym? Here's Why...
I’ve heard these stories a million times:
“My back is killing me after doing ten reps on my clean and jerk.”
“I hurt myself in training, and my doctor says I can’t go back to the gym until I heal.”
“I had to stop training at my local ‘box.’ What am I doing wrong?!”
The answer is simpler than you might think: you’ve picked the wrong style of training.
For injured athletes, average Joes, and middle-aged men and women, Olympic lifts and aggressive training simply aren’t on the table. The secret lies in kettlebells, where your training can be adjusted based on your health—and used effectively for rehabilitation.
Instead of pushing yourself through a couple of CrossFit classes, where the urge to push too hard can lead to serious injuries, the best way to build strength and lose fat is through dedicated kettlebell training.
Why are kettlebells better for me than “traditional” strength exercises, like Olympic lifts?
The number one benefit kettlebells have over Olympic lifts is safety. Lifts require competitive strength and maximum mobility. They also rely on explosive power—one quick lift from the ground to vertical—with the idea of improving that power over time. If you’ve tweaked your back or are just a little too tired, you run the risk of expending that explosive power in the wrong way—and seriously injuring yourself.
Lifts put an extreme amount of strain on your muscles and lower back. One lift that goes a little too far can set you back months in training while you recover from injury.
On the other hand, kettlebells offer a handheld, portable, and safe option for working out: and with the proper technique, they can actually alleviate lower back pain and build strength in your back muscles.
Kettlebells can cause injury too, can’t they?
Without the proper technique, any exercise is dangerous. You can pull a muscle badly practicing a simple yoga routine at home. Kettlebells are no different—if you’re not doing your swings right, you can wrench muscles and cause bruises. (And no one wants a kettlebell dropped on their foot!)
That’s why we recommend everyone starting out with kettlebells books a session with a personal trainer. Your trainer can get to the root of your routine: analyzing footwork, measuring your current ability level, and setting a routine that’s efficient for building muscle and losing fat—and more importantly, safe to practice on your own.
What do I do if I’m already injured?
For many of my clients, it can feel like the world has ended when doctors’ orders keep them off the gym mats. How do you heal from an injury while still meeting your strength-building and weight loss goals?
Say it with me: “KETTLEBELLS!”
Because they’re portable and handheld, kettlebells are easily integrated into any fitness routine. They’re also perfect to work into rehabilitation routines because they offer proper load balancing for your muscles and rely on an off-center of gravity during swings. Your spine stays protected, and (so long as you’re practicing the proper technique) you can guide your muscles back to full health by increasing your reps over time.
Okay, I’m sold—How do I work kettlebells into my rehab routine?
If you’ve already suffered an injury, odds are good you’ve seen a doctor for it. Maybe you’re even set up for a few rounds of physical therapy!
The most critical thing to do before starting rehab with kettlebells is to speak with your doctor. Always consult a physician before starting a new style of exercise, especially if you’re prone to injury (or already injured).
Depending on what hurts, you can try a range of kettlebell exercises designed to build strength and endurance in your injured muscle group. Take these for example:
Shoulder Pain
Halo
High Windmill
Turkish Get-Up
Lower Back Pain
Kettlebell Swing (my favorite!)
Push Press
High Pull
Renegade Row
Knee Pain
Kettlebell Swing
Kettlebell Squat Swing
High Knee
Side Swing
Single-Leg “Deadlift”
Not sure how to get started? We’re here to help! Schedule a free consultation with one of our top-notch personal trainers. We’ll address any pain, injuries, or restrictions you’re dealing with, and find a custom kettlebell routine that helps you build strength and reach your fitness goals safely. (P.S. We’ll have a heck of a lot of fun while we’re at it!)