The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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I stated previously I had a goal of doing 200 54# kettlebell snatches in a row. That was maybe 2 months ago? Maybe a week after I posted that I fucked up my back royally after maxing out at 120 reps. Oops.
No clue what I did. Felt like the mother of all knots in a really bad spot in my mid back, off towards the right. But it was so bad I'd wake up in the middle of the night, my entire torso seized up in pain, struggling to catch a breath, because I rolled over wrong. Almost made me wonder if I tore some cartilage or got a stress fracture in a rib or something. Or maybe I'm just a huge baby and/or getting old and that's just what really bad knots feel like now. I don't know.
Took a rest, added more warmup and stretching to my workouts, started off slow again, added more variety, and reduced my marathon snatch days to once a week. Doing more 70# one arm swings, 88# goblet squats, pushups and pullups never hurt, and oodles of stretching and the occasional run.
Managed 110 snatches today and felt like I had more in the tank. But I also didn't experience any pain, nor feel any creeping up, so yay.
My only advice is don't get old.
You know what's good for kettlebell-induced back pain? More kettlebell swings! 2-handed for stability. I tweaked my back pretty bad doing one-armed swings with a 32 the other day, so I switched to two hands for a few sets, which got me back to about 70%, and the pain was all gone by the next day.
It probably depends on the exact nature of the injury, but it's worked pretty reliably for me.
I'm pretty sure 2 handed swings are good for stability in the same way a machine is. Which is to say, you don't feel it because you aren't using it. I've had better luck dropping down to a lower weight so my stabalizing muscles aren't as taxed, but still getting worked.
It's not just that it doesn't aggravate the injury. It makes it better.
What I meant by "for stability" is that you probably don't want to do heavy one-handed swings with a fresh back injury.
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