7 Exercises to Optimize Shoulder Health With Kettlebells

Kettlebell Swing Shoulder Impingement: What Is It?

The kettlebell swing shoulder impingement (SIS) is a common problem among athletes. Athletes with SIS often have problems performing overhead movements such as throwing or lifting weights. The problem may start from childhood and continue into adulthood. There are many possible reasons for the development of SIS but it usually starts at an early age when there is too much weight being lifted during training sessions. A child’s body develops differently than an adult’s. When children lift heavy objects they develop muscles which are not used during normal activities. These muscles become over developed and become tight, causing pain when the object is lifted overhead.

When adults begin to train their bodies in similar ways, these same types of muscle fibers get overdeveloped and tendons and ligaments around the joints tighten up due to years of repetitive stress. Over time, these changes cause joint problems such as SIS.

Kettlebell Swings Are Often Used For Strength Training And Mass Gaining Workouts

It is common for people to use kettlebell swings as part of their strength training routine. Some people even perform them daily while others do them only once a week. The motion of a swing involves a person holding a weight with one hand and swinging it in an arc from between the legs to overhead. The weight is then lowered back down and the motion is repeated.

There are many different ways to perform a kettlebell swing depending on the desired results and the skill of the person doing the exercise. Below you can find more information on kettlebell swings and shoulder health.

How Can Kettlebell Swings Cause Shoulder Pain?

Kettlebell swings are one of the most effective ways to increase strength and endurance because they engage many different muscle groups at the same time. While these exercises do provide an excellent way to get in shape and increase ones heart rate, there are some possible dangers if not performed properly. Overhead movements can cause shoulder pain for many people. The reason boils down to a natural instinct that is hardwired into our bodies and the design of our joints. When we see something coming at us our bodies try to protect us and we naturally try to shield ourselves from danger. This is a great attribute that helps keep us alive but it can also cause problems in the form of chronic pain and injury if we don’t use proper form while exercising.

When performing a kettlebell swing one should keep their arms straight as they lift the weight between their legs and then straighten their arms at the top of the swing. Although this can be tough at first, it is an important part of performing the exercise correctly. One of the most common mistakes involves bending the arms before lifting the weight between the legs. This places a great deal of stress on the shoulder and can cause pain in most people.

Another common mistake is to lift too much weight. While it is tempting to try to lift as much as possible it is important to start with a light weight and gradually increase it as you get stronger. If you start with too much weight you can cause yourself to lean back. This places a great deal of stress on the shoulders and can easily lead to pain.

Kettlebells Are Used For Many Different Types Of Exercises

Tension is another common cause of shoulder pain when lifting kettlebells. When the muscles in the arms and shoulders are tight it causes the body to compensate by using other muscles to perform the task. This can place even more stress on the body and cause tension headaches as well as shoulder pain. It is very important to warm up properly before doing any exercise and to stretch throughout the entire workout.

Stress causes many people a great deal of discomfort and pain in their daily lives regardless of what they do for a living. While some stress is unavoidable, there are some things that we can do to help alleviate it. Exercising has been proven to lower stress levels and relieve tension. While it may not seem logical that swinging a heavy weight over your head could relieve stress, many people have reported feeling better after doing it.

7 Exercises to Optimize Shoulder Health With Kettlebells - | Gym Fit Workout

Feeling better physically can also help relieve mental stress as well.

In addition to increasing overall health and relieving stress, many people turn to kettlebell training because it is an excellent way to burn calories and get into shape. One of the best ways to relieve stress is through exercise and many people turn to sports like running or team sports to help them relax. While these can be helpful, they are not the only way. Many people have found that kettlebells provide an excellent way to relieve stress and get in great shape at the same time.

Hitting the treadmill can only take you so far and most people get bored after a while. While kettlebells are definitely more interesting than running, they also help increase endurance and build muscles.

Sources & references used in this article:

Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial by K Jay, D Frisch, K Hansen, MK Zebis… – … , environment & health, 2011 – JSTOR

Kettlebell swing training improves maximal and explosive strength by JP Lake, MA Lauder – The Journal of Strength & Conditioning …, 2012 – cdn.journals.lww.com

Kettlebells: Strength Training for Power & Grace by S Vatel, VD Gray – 2005 – books.google.com

Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: an EMG study with rehabilitation implications by MK Zebis, J Skotte, CH Andersen… – British journal of sports …, 2013 – bjsm.bmj.com

Incorporating kettlebells into a lower extremity sports rehabilitation program by J Brumitt, HE Gilpin, M Brunette… – North American Journal of …, 2010 – ncbi.nlm.nih.gov

Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values by CR Hulsey, DT Soto, AJ Koch… – The Journal of Strength & …, 2012 – journals.lww.com

Effects of kettlebell training on postural coordination and jump performance: a randomized controlled trial by K Jay, MD Jakobsen, E Sundstrup… – … Journal of Strength & …, 2013 – journals.lww.com

Kettlebell safety: A Periodized program using the clean and jerk and the snatch by W Jonen, JT Netterville III – Strength & Conditioning Journal, 2014 – cdn.journals.lww.com