Kettlebell Injuries

Over the last few years, the workout world has been taken by storm with kettlebell (KB) training.  Some claim that KB training is an aerobic exercise, while others claim it builds muscular strength and conditions you.  A 2010 study published by the American Council on Exercise found strong scientific support for the high intensity KB routines producing aerobic benefits and burning approximately 400 calories--all in a 20-minute workout.  Clearly kettlebells can produce benefits but they are not without potential negative effects.

In my opinion, what is not made clear is KB training is a workout more appropriate for athletes who are not at the beginning of their fitness plans.  It is not my intention to come on here and say that KB is the devil and nobody in their right mind should ever try this training, but I would strongly encourage those interested in this training to start with a certified fitness trainer supervising their efforts as the risk of injury is high.  In fact one article I read suggested that 1 in 6 KB users will sustain injuries that can leave them unable to workout for one or more weeks, with the most common cause of injury resulting from improper lifting techniques.

Some of the common injures associated with KB training are:

• Hyperlordosis (over arching the back) during overhead lifts can pinch and compress the lower spine
• Impingement syndrome
• Rotator cuff injury
• Hyperextensions
• Dislocations
• Tearing of skin on hands
• Bruising and pain to forearms and wrists
• Knee pain 
• Back and shoulder strain

KB training requires strength and coordination.  The exercises involve multiple joints and many muscle groups working together so proper technique is extremely necessary in preventing injuries.  Kettlebellwall.com and complete-strengthtraining.com are a couple of the sites I found when researching KB training.  On those websites I found articles titled "Kettlebell Swings and Back Pain", "KB Without Spine Injury" and "Prevent Common Kettlebell Injuries".  Mind you these are sites that are promoting this fitness plan.



Complete-strengthtraining.com posted these tips to reduce the possibility of  injury:

• Warm up well before you start lifting.
• Weights should be challenging but not too heavy.  This is one of the biggest mistakes in KB training.  Weights that are too heavy can easily get out of your control and throw off the center of gravity.
• Start with a lower weight KB to learn and master the proper body mechanics.
• Be sure to have good posture and alignment.  No twisting or contorting the body to lift heavier weights.
• Slowly work up to heavier weights.
• If you lose control of the KB--get out of the way and let it fly.
• If you feel any sharp pains, stop immediately.

As with any exercise program you should consult with your physician to determine if this regime is appropriate for you.  It is also recommended that you select a personal trainer that has certification in this specific modality.

I wrote this to give you some facts about this controversial fitness routine.  I have had more than one client sustain injuries associated with their KB training, and while any exercise program can cause pain and injury I tend to not trust this method.  These are just my thoughts on KB training and opinions are like assholes, everybody has one and most people think theirs doesn't stink.