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LEC358 SparkPoints: (10,844)
Fitness Minutes: (6,555)
Posts: 2,647
4/16/14 7:53 A

Supermans
Planks

Basically any bodyweight exercise that works your core will help strengthen your lower back as well.

AALF1953 SparkPoints: (12)
Fitness Minutes: (0)
Posts: 4
4/16/14 7:33 A

Single leg deadlift. Seems it might be a winner. Haven't got up to give it a go yet. Ya reckon it'll strengthen my lower back muscles "gently" huh?

OK. just had a go at it. Seems harmless. I like it. Thanks. Got any more exercises I can do to get a bit of conditioning before reaching for that kettlebell again?

Sorry Jen but coach-Youtube has ample instructions. It's not a lack of skill but a lack physical conditioning that's my problem

MOTIVATED@LAST Posts: 14,660
4/16/14 6:55 A

Demo can be found at www.sparkpeople.com/resource/exercises.asp
?exercise=118


The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
SPARK_COACH_JEN Posts: 58,461
4/16/14 6:42 A

Here's an article you might also find helpful:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=110


Kettlebells can be a great workout, but the risk of injury is high if you're new to it and not doing the movements with proper form. I would recommend going to a class with a trained instructor at least a few times until you're sure you are doing the movements correctly, and then perhaps you can move on to doing the workouts on your own at home.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ZORBS13 SparkPoints: (121,030)
Fitness Minutes: (117,521)
Posts: 13,688
4/16/14 5:36 A

single leg deadlifts without the kettlebell.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/21x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
a/
AALF1953 SparkPoints: (12)
Fitness Minutes: (0)
Posts: 4
4/16/14 1:01 A

I am 60years male & severely overweight. And of course unfit. After much googling I have invested in a kettlebell (30lbs) for weight loss exercise - specifically deadlifts & swings. So far with a calorie diet alone I have lost 35lbs, 285lb down to 250lbs with a final target of 155lbs.

Now the problem is my inactive lower-back does not think this exercising is a good idea and lodges a protest after lifting & swinging. So I need some exercises to get my lower-back into shape so I can move onto the Kettlebell deadlifts & swings. My only other equipment is a couple of latex resistance bands.

Can you guys suggest to me a pre-kettlebell exercise program to get into shape please.

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