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The Truth about KPP and Back Health


The foundational exercise of Kettlebell Partner Passing (KPP) is the kettlebell swing, which has gotten a bad rap for giving you a bad back. Couple that with the fact that you’re using the swing to launch the kettlebell to another person, and you probably have some concerns about how your back is going to feel. While there is always risk when performing any physical activity, back pain often results from progressing too far, too quickly. When the proper protocols are followed to prepare your body and mind, the risk of injuring yourself is much lower.


Like any other form of exercise, there is always a risk for injury when lifting or passing kettlebells. The reason the kettlebell swing has gotten a bad rap around back injuries is not because the exercise itself is dangerous, but because many people don’t properly prepare their body for the movement and they progress too quickly. The best way to prevent injury -- in any physical endeavor -- is to properly prepare and progress your body, and to ensure you are using good form.


KPP in and of itself is not bad for your back. If you have prepared your body to swing and catch kettlebells, your back will actually become stronger from passing kettlebells. If your back doesn’t feel good doing KPP, you may be using improper form or it’s a sign you need to regress to slower strength training exercises until your back is stronger. If you have pre-existing back issues, KPP may not be for you.


The KPP online programs are designed to strengthen your body (including your back muscles) in a way that will make you healthier and more limber, as long as you progress at the appropriate rate and weight for you. Following the recommended guidelines and getting instruction from a qualified KPP coach will further ensure that you are able to keep your back safe and healthy!

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