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If you have read my other blogs on exercises for lower back-pain you will have already seen the importance of core stabilisation, or at-least the need to understand dynamic stability and correct alignment through movement. But what about spine mobility? Does that play a role too? You bet your aching arse it does! Here are the other blogs in that series:
The mid-spine is called the Thoracic, the bit that your rib cage is attached to and where many of your vital organs are kept. The range of motion available here is quite vast, as you can see from the data circled in red in the following table:
The kettlebell swing is an excellent exercise. It incorporates one of the fundamental movement patterns – the hip hinge – it helps develop explosive strength, core and spine stability and cardiovascular fitness. Because I love me some kettlebell action I thought I would break down the swing and some of its common variations. Technique and form are super important when exercising, especially when you add load to that exercises and even more if there is a dynamic explosive element to that loaded movement. Many people do the swing wrong and put themselves at risk of injury.
Let’s list some of the evidence-based benefits of the kettlebell swing before we move on. This way, you can be confident that this article is giving you ethical advice and not just hyperbole and opinion with no real factual basis, like so many fitness articles on the web.
If you play sport or take part in some kind of sporting activity you probably do so because you enjoy being active, maybe your sport is your passion, your life purpose. But, in my experience, many recreational athletes don’t take their diet as seriously as they could. I have talked about this a lot on social media, but exercise needs fuel, for us humans that fuel is the Calories we get from food and beverages. If you take your sport or exercise performance even semi-seriously and you aren’t taking 24-hour energy balance (Calories in Calories out) into account you might be reducing your performance potential, not to mention harming your health. There isn't an evidence-based practitioner in the world who would say otherwise.
Energy availability matters because if you are chronically under fuelled your body will start to under perform, eventually problems will set in. Aside from reductions in performance due to inadequate glycogen storage, recovery will become compromised and then a whole host of issues from minor to extremely problematic can occur.