Kettlebell Jerk Lockout, Lower Back Pain and Shoulder Strain
Posted on | March 29, 2010 | No Comments
After looking the questions, I see a reoccurring theme of proper overhead training, posture, and how to fix it all.
I’d like to combine questions from Tom, Eric Petersen and Derek and answer them all over the next few blogs.
Tom is asking:
“Hi Coach, what a great idea!
I have a question that was always bugging me.
When I do kettlebell jerk, lockout really bothers me. My lower back feels it and my shoulders get tired quickly.
What can I do?
Thank you,
Tom”
Seems like there are few issues that happen during a lockout for Tom:
- Lower Back discomfort
- Shoulder Strain
What is it about lockout during kettlebell jerks that makes lower back hurt and shoulder work extra hard?
Posture!
Remember that everything is connected. To have a proper lockout it is not enough to lock knees and elbow(s). Complete alignment must be present to make lockout stress free (and injury free) experience.
Lets explore proper and improper alignment and postures during a lockout and what may be causing it.
Improper Alignment and Posture During Jerk Lockout (Most likely this is what bothering Tom’s lower back and shoulders):
As you can see from the picture improper posture puts extra pressure on the lower back and shoulder must work extra hard to maintain the load, hence premature shoulder fatigue.
This, improper, posture leads to:
- Lower Back Strain
- Shoulder Fatigue
- Shoulder Strain
- Inability to Relax
- Energy Leaking
- Inability to Handle Heavy Weight
Now, lets look at the proper lockout posture.
Proper Alignment and Posture during Jerk Lockout:
In this, proper posture, load is properly distributed and body is in better balance. Shoulders do not need to work nearly as hard as the weight of kettlebells is supported through the skeletal system, not by muscles.
Proper posture leads to:
- Body in Balance
- Skeletal Structure Holds The Weight
- Less Strain
- Ability to Relax
- Able to Handle Heavy Weights
Here is a key question: How do I fix it? How to turn ‘Bad’ posture into ‘Good’? Lets talk more about it in the next post 
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This Week You Choose My Next Blog Topic
Posted on | March 1, 2010 | 4 Comments
I’m getting a lot of emails with questions and requests.
There is only one way to settle this
Please leave a comment here with a question, suggestion or a request. I will keep picking your comments at random and answer them throughout next week. I will even make a video if necessary.
You can ask a question about:
- Kettlebell Sport Techniques
- Kettlebell Sport Competition Strategies
- Posture and Corrective Alignment
- Muscle Pain and Biomechanics
- Functional Training
- Or Anything Else Fitness Related
Again, I will do my best to answer it. Look forward to your questions!
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