You can do lower back kettlebell exercises to nurture your muscle, reduces the chances of injuries, and improve poor posture.
Whether you work out at home or in the gym if you work out with kettlebells, then you can try the below exercises for the lower back.
In this article, you’ll see a complete list of lower back workouts that you can possibly do with kettlebells.
Are kettlebells Workout good for lower back?
Kettlebell workouts are good for strengthening the lower back.
You can do weighted exercises, such as kettlebell good morning, bird dog, deadlift, and KB swings if you want to reinforce your lower back muscle.
However, if you have injury or pain, don’t do these. Consult your physician or do the below exercise without weights.
Best Lower Back Kettlebell Exercises
Here is a complete list of lower back kettlebell exercises from beginner to pro-level
- Kettlebell Good Morning
- Bird Dog with Kettlebell
- Kettlebell Deadlift
- Kettlebell Superman
- Kettlbell Lower Back Hyperextension
- Glute Bridge With Kettlebell
- Kettlebell T Raises
- Kettlbell Swings
I often do these exercises when I train my back or hamstring. You can do them whenever suits you or you’re comfortable.
Now, let’s discover how to do each kettlebell lower exercise with step by step guide.
You can also save this: Single Kettlebell Workout Program (30-Day Plan)
1. Kettlebell Good Morning
Good Morning is one of the popular strength and conditioning exercises that you can do to increase your hamstring and spinal strength.
Studies have shown it can also help you minimizes 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 that suits you the most.
Here are steps to do good morning with a kettlebell
- Holding a kettlebell with your hands, stand upright with your feet shoulder-width apart.
- Keep the kettlebell behind your head so your elbows pointing forward. That’s the starting position.
- 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.
- Hold in that position for a couple of seconds and then slowly return to the standing position. That is your one repetition.
- 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 your cross arms.
2. Kettlbell Bird Dog Exercise For Lower Back
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
Doing it can also help you lower your back pain and protect you from injuries.
If you have low back pain, do it without a kettlebell. And if your lower back is fine, then you can do it with a kettlebell.
- Place a kettlebell on the mat in front of you.
- Sit on your knees and keep your hands on the mat underneath your shoulders and keep your back as flat as possible.
- Brace your abdominal muscles and firmly grab the kettlebell with an overhand grip with your left hand, palm facing down.
- Now, raise your left arm in front of you and right leg behind you at the same time until they are parallel to the ground.
- 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.
- 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 each side.
3. Kettlebell Deadlift
The deadlift is a highly effective workout to develop strength and mass. You can incorporate it into your workout regime to increase your lower back strength.
A study suggested that kettlebell swing and deadlift 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 a several ways, such as with a barbell, dumbbells, kettlebell, and cable.
And as you’re here for the kettlebell workouts, so let’ see how to do it KB deadlift
- Holding a kettlebell in your hands, stand in the upright position with your feet hip to shoulder width apart.
- Keep your arms straight in front your thighs with your palms are facing inward.
- Brace your abdominal muscles and keep your back straight. That’s the start.
- 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.
- Pause for a couple of seconds in that position and then pushing through your feet into the floor extend your hips until you’re completely in the standing position. This is your one repetition.
- When you return to the standing position, 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. Kettlebell Superman Exercise for Lower back
Doing superman exercise with a kettlebell can help you increase your lower back strength and stability.
It can also ease your lower back pain and decrease the risk of injuries.
How to do KB superman
- Place a lightweight kettlebell in front of you.
- Lay down on your stomach on the mat with your legs are straight behind and arms are extended in front of you.
- Grab the kettlebell and keep your head in a neutral position. That’s the start.
- Now lift your arms and legs off the floor (as high as you can) simultaneously.
- 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. Kettlbell Lower Back Hyperextension Exercise
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), 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:
- Get into a position to perform hyperextension on a machine.
- Keep your back straight and core and glutes tight. You can also use gym belt for support.
- Grab a kettlebell with your hands. Bend your elbows and keep it below your chest. This is the start.
- Now, lower your upper body until your face is facing the floor.
- Pause for a second, and then extend your body to return to the starting position. You’ll feel the stretch in your lower back during the entire movement.
- Do a couple of sets of 8 to 10 repetitions each.
You can also do this movement on a flat bench without a hyperextension machine.
Here are steps you can follow
- Lie prone on a flat bench with your face downward.
- Your hips, thighs and feet will be in contact with the bench while your stomach, chest and face will be parallel to the ground.
- Grab the kettlebell, bend your elbows and keep it below your chest.
- Ask your friend to hold your feet firmly.
- Now, lower your trunk toward the floor until your face is just above the ground.
- Pause for moment and then slowly return to the top. This is your one rep!
- You’ll feel the contraction in your lower back during the movement.
- Repeat for 10 to 15 times in a couple of sets.
6. Glute bridge with Kettlebell
The glute bridge workout primarily strengthens your glutes Maximus muscle. However, it also activates and engaged the muscles of your lower back.
So incorporating on your lower back kettlebell workout routine may be helpful.
How to do KB Glute Bridge
- Lie on your back on the mat with your knees bent and feet firmly on the floor.
- Grab a kettlebell and place it on your hips.
- Brace your core, hips and glutes. This is the set up.
- Now, lift your hips off the floor as high as you can so you can feel the contraction in the low back muscle.
- Hold in that position for five to ten seconds, and then lower your hips back on the floor. This is your one complete rep!
- To get the best results, do two to three sets of 8 to 10 repeitions each.
7. Lying Kettlebell T Raises
It is one of the exercises I usually do to strengthen my lower back and it helps me, that’s why I’ve added it to this list. So, if you can give it a try.
If it will work, you can include it in your general fitness regime and if not, don’t do it.
How to do KB T raises or lying lateral raises
- Place a pair of lightweight kettlebells at your sides.
- Lie supine on the mat with your legs are straight behind you.
- Grab the kettlebells in each hand with your arms are straight out to the sides.
- Brace your core and keep your head in a neutral position. That’s the start.
- To perform the next step, lift your arms and legs off the floor (as high as you can) both at the same time.
- 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. Kettlbell Swings
The kettlebell swings can be as effective as back extensions for strengthening and protecting your lower back, an article published on MensHealth suggests.
It can also strengthen your glutes and hamstrings at the same time.
Not only that, but you’ll also get plenty of benefits if you incorporate it into your workout routine.
Follow the steps below to perform the kettlebell swings efficiently.
- Holding a kettlebell in your hand, stand upright with your feet somewhat wider than shoulder-width apart.
- Keep your arms straight in front of your thighs with your palms are facing inward.
- Slightly push your hips back as your hinge forward.
- Extend your hips and legs together as fast as possible and swing the bell in the pendulum motion between your knees to all the way overhead.
- Your heels will be grounded during the entire movement.
- Lower the kettlebell and then repeat the same steps for the desired number of times.
Frequently Asked Questions (FAQs)
1. Should I Do These Kettlebell Workouts If I Have 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.
They’ll help you strengthen and tone your lower back muscle and reduces the chances of injuries.
However, you can try kettlebell T raises, superman, and bird dog exercises to ease your low back pain.
You can also do all exercises without kettlebells. Because they can be beneficial for your lower back when you have pain or injury.
2. Do These Kettlebell Exercises For The Lower Back Improve Posture?
Yes, these low back exercises may improve your posture gradually.
Unnatural positioning of your spine is one of the reasons for poor posture. And bad posture is highly responsible for neck, shoulder, and lower back pain.
So you can do the above lower back exercises with or without kettlebells to fix your posture.
Lower Back Kettlebell Workout Routine
You can train your lower back whenever you like. Below is the routine that you can follow.
- Kettlebell Good Morning: 8 x 3 reps
- Bird Dog with Kettlebell: 10 seconds x 3 sets each side
- Kettlebell Deadlift: 8, 6 and 4 reps
- Kettlebell Superman: 10 seconds x 3 sets
- Kettlbell Lower Back Hyperextension: 8 x 3 reps
- Glute Bridge With Kettlebell: 8 x 3 reps
- Bird Dog with Kettlebell: 10 seconds x 3 sets each side
- Kettlebell T Raises: 10 seconds x 3 sets each side
- 1Effects of load on good morning kinematics and EMG activity – Peer Journal
- 2The Activity of Surface Electromyographic Signal of Selected Muscles during Classic Rehabilitation Exercise – Rehabilitation Research and Practice
- 4Got Back Pain? How the Superman Exercise Can Help – Cleveland Clinic