Kettlebell Injuries
While they've been staples of weight training and exercise since the 1800s, kettlebells are enjoying a revival due to their simplicity, versatility, and numerous conditioning benefits. Exercising with kettlebells is a great way to build strength and burn fat, but improper use may also lead to some potentially serious injuries.
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Facts
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Kettlebells are simply a ball weight with a thick handle attached. Originally made of cast iron, modern kettlebells are often crafted from rubber and come in a variety of weights and sizes, with some even allowing for weight adjustments. Athletes incorporate the kettlebells into their training with either lifting or swinging motions.
Benefits
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Unlike traditional weight lifting, kettlebell exercises, with their dynamic swinging movements and resistance, work the entire body at once. Cardio, flexibility, mobility, and power are all targeted, with particular emphasis on improving core strength. Since they offer a full-body workout, kettlebells are highly efficient and reduce exercise time. They also don't take up much space, and a simple set of kettlebells can provide the same benefits of multiple dumbbells and expensive exercise machines.
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Injuries
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No exercise equipment is completely safe. If used improperly, kettlebells can cause their share of injuries. Shoulder movements are the basis for many of the exercises and can lead to rotator cuff problems. The twisting and swinging motions can also cause back injuries. Another concern, although less serious, is blistering due to gripping the handles.
Prevention
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Most kettlebell injuries stem from using too much weight or not practicing proper technique. Never use more weight than can be controlled.
When lifting or swinging a kettlebell overhead, never lean backwards or overarch the back. While this may feel like it's helping balance the weight, it's actually compressing the spine and putting tremendous pressure on the soft tissue of the lower back. Keep the spine neutral and instead shift the hips, tilting the top forward and the bottom backwards, to provide necessary support.
Kettlebell exercises tend to involve an internal motion of the shoulder joint, and this can place stress on the rotator cuff. Strengthening the muscles around the shoulder can help protect the rotator cuff from harmful strain. The key is balancing the muscles to prevent the joint from trying to overcompensate. When swinging the kettlebells, try to keep the movements as smooth and even as possible to preserve the joint.
Misconceptions
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Kettlebells are often reported to be of Russian origin, but they actually have their roots in the Highlands of Scotland. The Highlanders loved the sport of curling and added metal handles to the giant stones to make then easier to manage. Not long after, wrestlers started using the curling stones for training in preparation for the Highland Games. This led to the modern kettlebell.
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