For individuals who have gone through a surgery or specific injury, the road to recovery can be filled with a variety of challenges, successes, doubts, and triumphs. It also may be peppered with exercises – from the simplest, most basic movements in the beginning, to more advanced activities when the body is eventually ready. Each physical therapy patient requires a unique approach and specialized program, but one type of exercise that is becoming increasingly popular with those in the latter stages of the therapy process is kettlebell training.

What is a Kettlebell?

As the story goes, the kettlebell originated in Russia as a farming tool. Essentially, a kettlebell is a cast iron weight in the shape of a ball with a flat spot on the bottom and a handle attached at the top. Kettlebells can range in weight from nine to 100 pounds or more. The design of the weight makes it different from traditional dumbbells or a standard weight plate because the mass of the kettlebell is not evenly distributed. Also, the handle allows for the kettlebell to be picked up with one hand or two, where it can then be lifted, rotated, or swung in a number of different ways.

How can Kettlebell Training Help my Physical Therapy?

While it is typically not advisable to engage in kettlebell training during the initial phases of any physical therapy program, as a patient begins to recover and the therapy is permitted to become more rigorous, kettlebell training can become a great asset. During the phase of physical therapy aimed at decreasing pain, increasing joint range of motion and muscular flexibility, and restoring strength, kettlebells can be used in place of dumbbells or barbells while performing some traditional exercises like squats or lunges. Furthermore, as a patient progresses through this stage of his/her therapy program and into more advanced strength and power training activities, kettlebell exercises may be used more frequently. Incorporating functional acceleration and deceleration movements like the kettlebell swing is a great way to help the patient gain strength in their muscles.

Kettlebell Basics

The reason that the kettlebell is so effective when used properly is because it forces the patient or athlete to counterbalance and stabilize their body during the exercise. Kettlebell exercises are able to help develop muscle strength as well as increase cardiovascular endurance because athletes must utilize several major muscle groups in order to maintain balance while completing a movement. It’s the kettlebell’s offset center of gravity that makes it so demanding, requiring effort from the arms, pectorals, abdominals, back, and shoulders during exercise. However, it is important to learn proper technique when working out with a kettlebell. Swinging, lifting, or rotating an iron ball that weights 10, 20, 40, or more pounds for any amount of time without proper technique can pose the risk of further injury. Therefore, be sure to follow all of your doctor’s orders during your recovery process. Working with a certified trainer is also a great way to ensure your technique is sound and reduce the chance of injury.

Kettlebell Exercises

One of the most beneficial exercises a patient can complete is the kettlebell swing. In this exercise an individual grasps the kettlebell with one or both hands while it rests on the floor. Standing directly above the kettlebell with feet shoulder-width apart, the patient begins with bent knees and a flat back. The goal of the exercise is to be able to swing the weight through a large arc of motion, from the floor to overhead (or to at least shoulder height, extended out in front). To initiate motion, the athlete should stand up while pulling the kettlebell forward. For the first repetition, once the weight has reached a height of the knees, it is swung back between the legs. This is followed immediately by a reversal of direction, using a drive from the legs and hips to propel the kettlebell forward and upward to complete the movement, repeating as many times as prescribed. Other examples of kettlebell exercises include kettlebell snatches, kettlebell lunges, kettlebell squats, kettlebell push press, and the Turkish get-up.

Learn More

If you’d like to learn more about kettlebell exercises and whether they might make a good addition to your physical therapy routine, talk to your doctor and/or physical therapist for more information. It is always advisable to contact your doctor before engaging in any new or additional exercises during your physical therapy program to avoid the chance of further injury.

John Soland is an experienced writer who has contributed to a number of notable publications. As a lifestyle expert, Mr. Soland is able to offer advice on a multitude of topics, including those pertaining to health.

John Soland is an experienced writer who has contributed to a number of notable publications. As a lifestyle expert, Mr. Soland is able to offer advice on a multitude of topics, including those pertaining to health. http://www.spine-exercises.com/

Author Bio: John Soland is an experienced writer who has contributed to a number of notable publications. As a lifestyle expert, Mr. Soland is able to offer advice on a multitude of topics, including those pertaining to health.

Category: Wellness, Fitness and Diet
Keywords: health, fitness, physical therapy