I injured my right shoulder last year when I was doing snatches with a 20kg kettlebell, I was doing these regularly but one night was tired and my technique got sloppy. I stopped virtually all exercise as a result, finding presses and pulls too painful, and have only recently gradually returned to kettlebells. I can perform swings and cleans, deadlifts etc. but I’m always wary about injuring myself again. Is this a good exercise to incorporate into my routine, and would you use it in a warm up from cold starts?
Sorry to hear about your shoulder Tom. Any exercise overhead puts added stability stresses on the shoulder so if you have injured your shoulder then I’d recommend keeping all exercises below horizontal while your shoulder heals. I’ve written more on fixing shoulder injuries here
I have tendonitis in my medial elbow, and have had to stop my kettlebell workouts to heal. I’ve read that this can be caused by weak shoulders putting extra strain on the elbows during overhead pushing exercises especially. I do have shoulder mobility issues. This stretch is great! Do you have recommendations for ways to prevent/treat tendonitis in elbow And on resuming lifting?
It’s quite hard to say Cindy without assessing you. I’d certainly look at improving both your shoulder mobility and stability with the use of mobility exercises and the Turkish Get Up. You may also want to address your technique and how you rotate your arm during the exercises. Take your time though and allow the inflammation to disappear. You may also want to see a sport massage therapist for some localised stretching.
It will certain work your Rhomboids Carole but if you have strained them then rest is the best course of action first. When recovered it will help strengthen them just start off with a light resistance.
I do this a lot as well as so many of the KB sets and warms up you have passed on. I have found doing some reps in slow motion when I take the band behind the back, even pausing in places allowing my arms fully stretch and add holding the band with just the thumbs letting the fingers stretch out feels so great. I am so glad that you have recommended it! Deb
Yes but you will want to limit the movement and not take it into the end range. Short strength training movements are recommended to help limit the range rather than extend it.
Mornin’ Greg..my daughter and I recently started the basic swing workout with 15lb kettle…we both got back pains that slows us down..mine sent me to a doctor ..it was that bad. How do we proced now, because we both were enjoying this snd were starting to feel results. We want to get back in it. Thanks for the vidtos..
Sorry to hear this Joy, if you are experiencing back pains then something is wrong with your technique, I would recommend you seek out a professional local to you who can coach you first hand.
Thanks Greg.
I used to do your KB workouts of swings/push-ups, but last year I had a neck fusion surgery and I’ve been doing pilates to work my way back into things. I’m back at the gym trying to build that shoulder girdle strength but this warm up is one I could do at home and to wake the muscles up at work.
Have you had any experience of KB swings for people with neck fusion?
Thanks Tanya, you will have to be careful with your neck because the Neck and Shoulders work together as one unit so what effects the shoulders will also effect the neck. I would recommend you have a professional closely monitor your technique first hand.
Great thanks Greg much appreciated, I seem to be prone to aggravating a tendon or muscle in the front of my upper right arm, which could well be not warming up enough I guess.
Regards
Chris
Greg! Thanks for this reminder. I bought one of those bands when I was on a cross country trip. I live in the United States and put a few thousand miles on my car and body for the scenery and to relocate for a job. The movement you demonstrated in this video saved my neck, shoulders, and sanity whenever I was at a rest stop. Always enjoy your videos. Much Appreciated!
Yes it’s great warm up for mobility and the rotator cuff muscles. You do not want to totally fatigue these muscles before a workout as they are used in the stability of the shoulder joint. A light band of 15-20 reps should be about right but everyone is different so listen to your body.
Hi Greg! Thanks for this… very useful. Did kettlebells a lot a few years back… then Life happens, injuries, age, Lyme Disease, yada yada.
Off topic, and maybe just another topic… do you have a warm-up for hip joints? Especially for hip joints that are arthritic/painful?
Appreciative,
Laura.
I think you’re a mind reader!! Thanks very much for this timely video. Alison
Hi greg thanks for the tip great for my shoulder prior to my kettlebell routine after I suffered a rotator cuff injury thanks Scott
Hi Greg,
I injured my right shoulder last year when I was doing snatches with a 20kg kettlebell, I was doing these regularly but one night was tired and my technique got sloppy. I stopped virtually all exercise as a result, finding presses and pulls too painful, and have only recently gradually returned to kettlebells. I can perform swings and cleans, deadlifts etc. but I’m always wary about injuring myself again. Is this a good exercise to incorporate into my routine, and would you use it in a warm up from cold starts?
Sorry to hear about your shoulder Tom. Any exercise overhead puts added stability stresses on the shoulder so if you have injured your shoulder then I’d recommend keeping all exercises below horizontal while your shoulder heals. I’ve written more on fixing shoulder injuries here
I have tendonitis in my medial elbow, and have had to stop my kettlebell workouts to heal. I’ve read that this can be caused by weak shoulders putting extra strain on the elbows during overhead pushing exercises especially. I do have shoulder mobility issues. This stretch is great! Do you have recommendations for ways to prevent/treat tendonitis in elbow And on resuming lifting?
It’s quite hard to say Cindy without assessing you. I’d certainly look at improving both your shoulder mobility and stability with the use of mobility exercises and the Turkish Get Up. You may also want to address your technique and how you rotate your arm during the exercises. Take your time though and allow the inflammation to disappear. You may also want to see a sport massage therapist for some localised stretching.
Would this help with Rhomboid Strain?
It will certain work your Rhomboids Carole but if you have strained them then rest is the best course of action first. When recovered it will help strengthen them just start off with a light resistance.
Thank you
I do this a lot as well as so many of the KB sets and warms up you have passed on. I have found doing some reps in slow motion when I take the band behind the back, even pausing in places allowing my arms fully stretch and add holding the band with just the thumbs letting the fingers stretch out feels so great. I am so glad that you have recommended it! Deb
Love it but could I use this for a client who is hyper mobile in his right shoulder joint but at the same time has weak shoulder muscles?
Yes but you will want to limit the movement and not take it into the end range. Short strength training movements are recommended to help limit the range rather than extend it.
Mornin’ Greg..my daughter and I recently started the basic swing workout with 15lb kettle…we both got back pains that slows us down..mine sent me to a doctor ..it was that bad. How do we proced now, because we both were enjoying this snd were starting to feel results. We want to get back in it. Thanks for the vidtos..
Sorry to hear this Joy, if you are experiencing back pains then something is wrong with your technique, I would recommend you seek out a professional local to you who can coach you first hand.
Thanks Greg.
I used to do your KB workouts of swings/push-ups, but last year I had a neck fusion surgery and I’ve been doing pilates to work my way back into things. I’m back at the gym trying to build that shoulder girdle strength but this warm up is one I could do at home and to wake the muscles up at work.
Have you had any experience of KB swings for people with neck fusion?
Thanks Tanya, you will have to be careful with your neck because the Neck and Shoulders work together as one unit so what effects the shoulders will also effect the neck. I would recommend you have a professional closely monitor your technique first hand.
Great thanks Greg much appreciated, I seem to be prone to aggravating a tendon or muscle in the front of my upper right arm, which could well be not warming up enough I guess.
Regards
Chris
Greg! Thanks for this reminder. I bought one of those bands when I was on a cross country trip. I live in the United States and put a few thousand miles on my car and body for the scenery and to relocate for a job. The movement you demonstrated in this video saved my neck, shoulders, and sanity whenever I was at a rest stop. Always enjoy your videos. Much Appreciated!
That is a nice idea using just the one arm at a time
nice warm up
is enough for shoulders and especially for rotator cuff?
how many repetition?
Yes it’s great warm up for mobility and the rotator cuff muscles. You do not want to totally fatigue these muscles before a workout as they are used in the stability of the shoulder joint. A light band of 15-20 reps should be about right but everyone is different so listen to your body.
Hi Greg! Thanks for this… very useful. Did kettlebells a lot a few years back… then Life happens, injuries, age, Lyme Disease, yada yada.
Off topic, and maybe just another topic… do you have a warm-up for hip joints? Especially for hip joints that are arthritic/painful?
Appreciative,
Laura.
Here you go Laura, hopefully this hip mobility video will help you.