Kettlebell Training

I strained my back severely while deadlifting 405 lbs for 10 after heavy Olympic lifting. On rep 8, something went “POP.” Like a typical gym enthusiast, I wiggled to check, then finished the set. The next morning, I could scarcely move, and when I tried to get out of bed, I couldn’t. My body seized for two weeks. I couldn’t bend or take a deep breath.

That was January 2002.

Fast-forward 3 years to January 2005, and I tore my labrum after one of my greatest Power Clean workouts ever - 140kg - for 16 sets of 1 - OTM - warming up on a Squat Clean.

All told, it took me until April 2012 to prove to myself that I was fully healed.

And yes, you’re right, that’s a considerable time.

See, I barely did any true “core” work until 1995, when Mark Cohen, my first weightlifting coach, had me do focused work.

I did that for about a year.

My second coach, Alfonso Duran, didn’t really think direct core work was necessary.

In fact, many strength coaches “back in the day” didn’t think it was necessary.

The “big lifts” will automatically work your abs.

Taken a step further, others advocate(d) actively contracting your abs during your big lifts.

This is the “general” stance in the kettlebell community at clean large.

Contracting your abs (bracing) while you Swing, Clean, Press, Snatch, and Squat with your kettlebell(s) is enough “core work.”

[NOTE: Interestingly enough, I contracted the bejeezus out of my abs from 2002 to 2006 and still had lower back issues doing 2-Hand Swings.

Even though I had either used or was using all the popular core stability / strength training methodologies of the day.]

The Fact?

It is possible.

For the right individual.

Who’s that?

Primarily the individual who’s -

1- Never slowed down and been active his entire life and

2- Never had a lower back or lower extremity injury or surgery, or

3- Never had an abdominal injury or surgery.

For the rest of us?

Including those of us who sit all day and have chronically tense hip flexors?

More likely than not, we require some focused core work to augment our KB training. Why?

Here’s what the research shows occurs once you rack up a back strain , a surgery scar, or years of desk-chair hip flexor abuse:

Your nervous system “slaps the snooze button " on the deep core stabilizers - particularly the Transverse Abdominis and Multifidus. Their firing becomes weak and - worse - late. [1]

Late firing means your spine’s “natural weight belt” isn’t engaged when the load hits. Shear forces surge - increasing your injury chances.

Bracing harder shifts even more force into the front of your hips and your lumbar spine’s facet joints - exactly how I hammered my labrums over thousands of sincere Pulls and Swings. [2]

So the issue isn’t that kettlebell work lacks core stimulus …

It’s that the right muscles may be inactive when you do the work.

So, how do you fix it?

Step-by-step.

First, you address your core stability - specifically reflexive stability. (Also called “reflex stabilization”.)

Using a specific series of drills - starting with diaphragmatic breathing.

Work up to thirty breaths in a row lying on your back in a relaxed position.

Diaphragmatic breathing and stability exercises “turn up” the signal - the neural drive - between your CNS and your inner core so your Transverse Abdominis and Multifidus are recruited promptly - instead of late, like the research shows.

You also re-strengthen those muscles, along with the pelvic floor and your diaphragm.

As a result, you now have the ability to create the IAP - Intra-Abdominal Pressure - essential for protecting your spine on Swings, Cleans, Squats, Snatches, etc.

Next, you build up your “Outer Unit” - the muscles that actually transmit force from your center to your arms and legs.

And finally, you add Power - challenging and/or quicker movement.

This is called “The SSP Model” - Balance - Power - Explosiveness.

That’s the basics to get you started.