Say goodbye to sore a lower back, this exercises could be what you are missing!
In this video I go over progressions from beginners to advanced Kettlebell windmills and why they can be adapted to help your quadratus lumborum (QL) muscle which can be a culprit of low back pain.
DISCLAIMER: there are many causes of low back pain & this may not be the cause of yours, if you are in pain please consult a doctor and get assessed before trying any exercise program!
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Today I am going over variations & progressions for the kettlebell windmill
This exercises is hugely underrated for lengthening & strengthening the lower back. So many people rave about the benefits of this exercise for their low back pain & they do that for a reason.
The kettlebell windmill is focused on using the QL at length as well as developing the hinge. The QL is a muscle that is often aggravated & the culprit of low back pain so this makes sense for those who have an aggravated QL. The hinge is also a tough movement for some with a sensitive back, therefore creating more control in different versions of the hinge can be helpful to create better control when using the QL in unison with stretching the hamstrings.
The QL stands for Quadratus Lumborum which translates to ‘Square Loin’ which kind of makes sense if you look at the shape of it (it attaches between the ribs and hips).
What does it do?
Its primary role is to stabilise your pelvis and spine, so it's kind of a big deal.
The QL is key in many functions (often left untrained in standard gym routines), but it can also be the culprit of low back pain, shifting to one side in movements & spasms!
The way it works is:
- It attaches to the last rib and lumbar spine
- When one side contracts, it laterally flexes the vertebral column
- When both sides contract, it extends the lumbar spine
We often use it when deadlifting & squatting, but what if we have just spent all day sitting & then go to the gym & squat on an already irritated, overactive & shortened QL? This is why so many of us have low back aches that can really get intense.
Studies & References:
2018, Quadratus Lumborum: One of the Many Significant Causes of Low Back Pain: [ Ссылка ]
2018, Effect of Stretching on Shortened Quadratus Lumborum Muscle in Non Specific Low Back Pain:[ Ссылка ]
2019, Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. DOI: 10.2478/hukin-2018-0062
2020, Clinical reasoning framework for thoracic spine exercise prescription in sport: a systematic review and narrative synthesis. doi:10.1136/bmjsem-2019-000713
Full QL Anatomy Video: [ Ссылка ]
Disclaimer: As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk.
It is important that you understand that all exercises performed in these videos were done so by people who gradually adapted to them via progressions, if you have never performed a movement like this, please use caution & start at the most regressed version if you feel you are capable. If you are not sure about what is right for you, please get in touch via our website. Dosage of exercises and movements are all unique to an individual.
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Disclaimer: As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk.
It is important that you understand that all exercises performed in these videos were done so by people who gradually adapted to them via progressions, if you have never performed a movement like this, please use caution & start at the most regressed version if you feel you are capable. If you are not sure about what is right for you, please get in touch via our website. Dosage of exercises and movements are all unique to an individual.
