My back hurts from swings. Can I swap them out?

Question:

My back hurts from swings. Can I swap them out?

Short Answer:

If you have a pre-existing or current back injury, we can certainly get you a swap. Otherwise, let's work on correcting your form before removing this extremely valuable movement.

Longer Answer:

One of the bigger misconceptions with lifting weights is that certain movements cause people pain when in reality, it's most likely incorrect form that leads to pain. Kettlebell or Dumbbell swings are one of the more notable movements that can cause back pain because if done incorrectly, the lower-back can feel the brunt of this burden. But the movement is extremely effective due to its explosive, fuller-body nature that can torch fat and build great core strength.

Check out Dr. Anthony's tutorial on Swings first and foremost. But the biggest takeaway is that your core must remain engaged. When you brace your core or flex your abs, your lower back naturally straightens so it can handle the load being place upon your body. Try it now: while reading this, flex your ab muscles and feel your lower back tighten/straighten. This is the key to ALL resistance training as you should be bracing your core to not only keep your body safe but to also strengthen your mid-section...which is especially important as we age.

So instead of quickly replacing the swings, consider using lighter weight and double-checking your form first. If you are still experiencing pain and/or have a pre-existing/current injury, please let us know and we can provide an appropriate swap. 

Yours in Health & Friendship,

- The Fit Mother Project

Customer Success Team