Lower Cross Syndrome and the Kettlebell Swing

Lower Cross Syndrome and the Kettlebell Swing

Lower Cross Syndrome can be seen throughout the western society as most people spend a large percentage of their time seated in a triple flexed position. This can cause tightness and hyperactivity in the muscles making up the hip flexor group. Through a process known as reciprocal inhibition (defined as the contraction or activity of one muscle group inhibiting the contraction or activity of the antagonist muscle group), the hyperactive or tight hip flexor group can actually inhibit the hip extensor group, most importantly, the gluteus maximus. This imbalance then produces a secondary effect during walking.

Since these people are unable to produce hip extension with the gluteus maximus, they begin to substitute the low back extensors. They in turn become tight and hypertonic and through reciprocal inhibition inhibit (switch off) the abdominal and core muscles. Thereby producing a “big gut, no butt” scenario (usually aided by poor diet and no exercise). Lifting and walking using primarily the low back extensors cause an increase in biomechanical stress in the lumbar spine producing chronic pain and in some person’s osteoarthritic degeneration, and disc herniation. A key challenge to anyone treating low back pain is how to permanently correct this dysfunctional pattern.

There are many approaches however my favourite is to implement the kettlebell; the benefits are outstanding. These whole body cardiovascular and strength conditioning exercises, will certainly aid in correcting any of the movement pattern disorders you recognise in your clients. The best exercise to work with Lower Cross Syndrome is the kettlebell Swing. A proper swing technique involves lowering the kettlebell via hip flexion (with lumbar spine neutral) and then producing power via hip extension (with lumbar spine neutral) ; aka the hip snap. This simultaneously stretches and relaxes the hip flexors, activates and strengthens the hip extensors (particularly the gluteus maximus), and teaches lumbar spine control. Additionally, the secondary part of the swing, abdominal contraction at the apex of the swing facilitates and strengthens the abdominals and relaxes and stretches the overactive lumbar muscles including the erector spinae and Quadratus Lumborum; a fantastic win/win scenario!!

In summary, performing or teaching the Kettlebell swing exercise correctly not only gets you or a client in shape, it also has a corrective effect on one of the most common dysfunctional lifestyle patterns of the western world!!