Chiropractic Rehabilitation Using Kettlebells

Russian Kettlebell Swings for Injury Rehab
 By Perry Nickelston, DC, FMS, SFMA

Right about now is when many people ask two questions: "What is a Russian kettlebell?" and "How can it be used safely during injury rehab?" Here are the answers. Kettlebells have been around for ages.

Generally made out of cast iron, they're cannonball-shaped weights with a single handle on top. Kettlebells originated in Russia; the first recorded mention of them was in 1704. The Russian word for kettlebells is girya and the men who lifted these weights were called gireviks.

Although they look much different from your standard free weights and machines, kettlebells are one of the best and most efficient fitness/rehab tools available. The lightest one weighs in at only 10 pounds, and they increase in weight all the way up to 100 pounds. Kettlebells offer movement-based rehab training, otherwise known as functional training. They offer full-body conditioning and kinetic chain rehabilitation benefits. The body learns to work as one synergistic unit linked strongly together for core stability.

Kettlebell training involves multiple muscle groups and energy systems at once, thus increasing resistance to injury. Improved mobility and range of motion can be obtained by teaching basic patterns of hip-joint hinging and gaining increased strength without increase of muscle mass. Kettlebell bodies are lean, toned and functional, not bulky – a benefit that helps prevent recurrent injury.’s easy. 

• Swings develop the important posterior chain muscles of the body such as the hamstrings, glutes and back. These muscles are often overlooked with traditional weight training and rehabilitation movements.

• Swings work the abs and strengthen the core muscles, and provide a stable platform for functional abdominal training that actually has benefit in terms of real-world activities of daily living.

• Swings build your back from top to bottom, inside and out. Not only is the lower back involved with kettlebell swings; the lats, traps and scapula are all involved in the movement, giving you a total back-strengthening program.

• High-rep swings also develop back endurance, which helps reduce the incidence of back injuries.

• Swings are a fantastic conditioner and fat burner. Losing body fat around the midsection will help alleviate back pain.

This is just a partial list of positive health benefits derived from performing kettlebell swings.