8 Kettlebell Lower Back Exercises for Sturdy Spine

Kettlebell Lower Back Exercises

Strengthening the lower back muscles helps prevent injury while lifting heavy objects, allows you to sit longer without discomfort, and improve posture.

A strong spine enhances jumping, running, lifting, and overall athletic performance.

You can do various lower back exercises with kettlebells to bolster your spine, improve posture, increase flexibility in your posterior chain muscle, and develop balance.

Kettlebell is one of the best exercise equipment that allows you to perform a variety of lower back exercises with a complete range of motion.

In this article, I’ve shared the best lower back kettlebell exercises that you can add to your workout routine to strengthen your spinal muscles and reduce the chances of pain and injuries.

The 8 Best Lower Back Kettlebell Exercises to Build Firmness

Lower Back Kettlebell Exercises

You can do the following kettlebell exercises to strengthen your lower back at home as well as in the gym.

  1. Kettlebell Good Morning
  2. Bird Dog with Kettlebell
  3. Kettlebell Deadlift
  4. Kettlebell Superman
  5. Kettlbell Lower Back Hyperextension
  6. Glute Bridge With Kettlebell
  7. Kettlebell T Raises
  8. Kettlebell Swings

I often do these exercises when I train my back or hamstring. You can do them whenever suits you or you feel comfortable.

Important note: These exercises are only for strengthening purposes. Do not use them to treat lower back pain or recover injuries. Consult your physician before performing any movements mentioned here.

Now, let’s discover how to do each kettlebell lower exercise with a step-by-step guide.

1. Kettlebell Good Morning

Good Morning is one of the popular strength and conditioning exercises you can do to increase your hamstring and spinal strength.

Studies have shown it can also help minimize the risk of hamstring and spinal injuries. 1Effects of load on good morning kinematics and EMG activity – Peer Journal

You can do good morning exercise with a dumbbell, barbell as well as kettlebell. Depending on your comfort, you can do what suits you the most.

Here are steps to do good morning with a kettlebell:

  1. Holding a kettlebell with your hands, stand upright with your feet shoulder-width apart.
  2. Keep the kettlebell behind your head, so your elbows point forward. That’s the starting position.
  3. Push your hips back and slightly bend your knees to lean your torso forward until your chest is parallel to the ground. You’ll feel the stretch in your hamstring as you lower your upper body.
  4. Hold in that position for a couple of seconds and then slowly return to standing. That is your one repetition.
  5. Maintain a neutral spine position during the entire movement.

Do two to three sets of 8 to 10 repetitions each.

You can also do this exercise by holding the kettlebell in front of your chest with crossed arms.


2. KB Bird Dog

Bird dog is an effective way to improve core stability and lower back strength. 2The Activity of Surface Electromyographic Signal of Selected Muscles during Classic Rehabilitation Exercise – Rehabilitation Research and Practice

Note: If you have low back pain, do it without a kettlebell.

How to do it step by step:

lower back kettlebell exercises
Bird Dog (use Kettlebell)
  1. Place a kettlebell on the mat in front of you.
  2. Sit on your knees, keep your hands on the mat underneath your shoulders, and keep your back as flat as possible.
  3. Brace your abdominal muscles and firmly grab the kettlebell with an overhand grip with your left hand, palm facing down.
  4. Now, raise your left arm in front of you and your right leg behind you at the same time until they are parallel to the ground.
  5. Hold in this position for five to ten seconds and then return to the starting position. You’ll feel the work in your lower back.
  6. That is one repetition for one side. Repeat the same steps to do the first rep on another side.

Depending on your strength and balance, do 8 to 10 reps on each side.


3. Kettlebell Romanian Deadlift

The kettlebell RDL helps develop strength and mobility in posterior chain muscles, including the lumbar spine.

A study suggested that kettlebell swings and deadlifts enhance athletic performance and prevent low back injury. 3Lower Back Injury Prevention and Sensitization of Hip Hinge with Neutral Spine Using Wearable Sensors during Lifting Exercises – National Institute of Health

You can do the deadlift in several ways, such as with a barbell, dumbbells, kettlebell, and cable.

And as you’re here for the kettlebell workouts, so let’s see how to do it KB deadlift:

  1. Holding a kettlebell in your hands, stand in the upright position with your feet hip to shoulder width apart.
  2. Keep your arms straight in front of your thighs with your palms facing inward.
  3. Brace your abdominal muscles and keep your back straight. That’s the start.
  4. Now, push your hips back and slightly bend your knees to lower your torso toward the ground until your chest is parallel to the floor.
  5. Pause for a couple of seconds in that position, and then push through your feet into the floor and extend your hips until you’re completely standing. This is your one repetition.
  6. When you return to standing, push your hips forward so your lower back can engage.

Do this exercise for three to four sets of 4 to 6 repetitions each.


4. KB Superman

Doing superman exercise with a kettlebell can help you increase your lower back strength and flexibility.

It can also ease your lower back pain and decrease the risk of injuries.

You can do it with and without weight according to your strength and condition. 4Got Back Pain? How the Superman Exercise Can Help – Cleveland Clinic

How to do KB superman:

  1. Place a lightweight kettlebell in front of you.
  2. Lay down on your stomach on the mat with your legs straight behind you and arms extended in front of you.
  3. Grab the kettlebell and keep your head in a neutral position. That’s the start.
  4. Now lift your arms and legs off the floor (as high as you can) simultaneously.
  5. Depending on your strength, hold in this position as long as you can. You’ll feel the contraction in your lower back while you’re in the superman position.

Repeat for a couple of times with 60 to 90 seconds rest between sets.


5. Lower Back Hyperextension

The back extension can be an effective way to increase spinal strength.

Hyperextension significantly improves lower back strength in 35 young females after the training of 10 weeks (3 times a week), as shown in research published on the National Institute of Health (NIH) website. 5THE EFFECTS OF BACK EXTENSION TRAINING ON BACK MUSCLE STRENGTH AND SPINAL RANGE OF MOTION IN YOUNG FEMALES – Biology of Sports

You can use a kettlebell to perform this moment for more resistance. The steps are below:

  1. Get into a position to perform hyperextension on a machine.
  2. Keep your back straight and your core and glutes tight. You can also use a gym belt for support.
  3. Grab a kettlebell with your hands. Bend your elbows and keep them below your chest. This is the start.
  4. Now, lower your upper body until your face is facing the floor.
  5. Pause for a second, then extend your body to return to the starting position. You’ll feel the stretch in your lower back during the entire movement.
  6. Do a couple of sets of 8 to 10 repetitions each.

You can also do this movement on a flat bench with the help of a spotter.

Here are steps you can follow:

  1. Lie prone on a flat bench with your face downward.
  2. Your hips, thighs, and feet will be in contact with the bench, while your stomach, chest, and face will be parallel to the ground.
  3. Grab the kettlebell, bend your elbows, and keep it below your chest.
  4. Ask your friend to hold your feet firmly.
  5. Lower your trunk toward the floor until your face is just above the ground.
  6. Pause for a moment and then slowly return to the top. This is your one rep!
  7. You’ll feel the contraction in your lower back during the movement.
  8. Repeat 10 to 15 times in a couple of sets.

6. Kettlebell Glute Bridge

The glute bridge workout primarily strengthens the gluteal muscles. However, it also activates and engages the muscles of your lower back and can be a good addition to your workout.

How to do KB Glute Bridge:

  1. Lie on your back on the mat with your knees bent and feet firmly on the floor.
  2. Grab a kettlebell and place it on your hips.
  3. Brace your core, hips, and glutes. This is the setup.
  4. Now, lift your hips off the floor as high as you can to feel the contraction in the low back muscle.
  5. Hold in that position for five to ten seconds, and then lower your hips back on the floor. This is your one complete rep!
  6. Do two to three sets of 8 to 10 repetitions each to get the best results.

7. Lying Kettlebell T Raises

The T raises is one of the exercises I usually do to strengthen my lower back and it works well. It bolster multiple muscles at once, such as trapezius, posterior deltoids, and spinal muscles.

You can also give it a try and see if it works for you.

How to do KB T raises or lying lateral raises

  1. Place a pair of lightweight kettlebells at your sides.
  2. Lie supine on the mat with your legs straight behind you.
  3. Grab the kettlebells in each hand with your arms straight out to the sides.
  4. Brace your core and keep your head in a neutral position. That’s the start.
  5. To perform the next step, lift your arms and legs off the floor (as high as you can) both at the same time.
  6. Depending on your strength, hold in this position for as long as you can.

Do two to three sets of 5 to 6 repetitions each.

You’ll feel the contraction in your lower back while your hands and legs are off the floor.

8. Kettlebell Swings

The kettlebell swings can be as effective as back extensions for strengthening your lower back, an article published on MensHealth suggests.

It can also strengthen your glutes and hamstrings at the same time.

Follow the steps below to perform the kettlebell swings efficiently.

  1. Holding a kettlebell in your hand, stand upright with your feet somewhat wider than shoulder-width apart.
  2. Keep your arms straight in front of your thighs with your palms facing inward.
  3. Slightly push your hips back as your hinge forward.
  4. Extend your hips and legs together as fast as possible and swing the bell in the pendulum motion between your knees all the way overhead.
  5. Your heels will be grounded during the entire movement.
  6. Lower the kettlebell and go for the desired repetitions.

Lower Back Kettlebell Workout Routine

You can train your lower back whenever you like. Below is the routine that you can follow.

Week 1

  • Kettlebell Good Morning: 8 x 3 reps
  • Bird Dog with Kettlebell: 10 seconds x 3 sets on each side

Week 2

  • Kettlebell Deadlift: 8, 6, and 4 reps
  • Kettlebell Superman: 10 seconds x 3 sets

Week 3

  • Kettlebell Lower Back Hyperextension: 8 x 3 reps
  • Glute Bridge With Kettlebell: 8 x 3 reps

Week 4

  • Bird Dog with Kettlebell: 10 seconds x 3 sets on each side
  • Kettlebell T Raises: 10 seconds x 3 sets on each side

Frequently Asked Questions (FAQs)

1. Should You Do These Exercises in Lower Back Pain?

No. I would suggest you avoid these exercises if you have lower back pain. These lower back kettlebell exercises are basically for strengthening purposes. If you have mild low back pain, you can perform some exercises, such as bird dog, superman, and glute bridge without weight to reduce pain.

Do These Exercises Improve Posture?

Yes, these exercises strengthen spinal muscles, help you sit and stand upright and improve overall posture.

3. How often Should You Train Your Lower Back with Kettlebells?

Once to twice a week would be optimal to train your lower back. You can manage the frequency depending your fitness level and goal.

Alternatives to Kettlebell Lower Back Exercises:

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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