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Kettlebell Rotator Cuff
When you use a kettlebell, rotator cuff areas of the shoulder must be protected through proper technique. The shoulder is an amazing part of the body. For a joint that is expected to handle so much, it is relatively delicate. The shoulder joint is considered the most unstable body joint. The instability is a result of the design catering to range of motion. It is a bit scary to think that the shoulder is connected to the skeleton by only a few centimeters. No wonder so many athletes injure their rotator cuff.
The rotator cuff can be compromised during weight training. The shoulder is designed in a way that while it is at rest, the shoulder muscles are not stretched. When weight training with a kettlebell, rotator cuff muscles are stretched to an abnormal length causing an internal rotation that is static. The rotator cuff gets stretched with the muscle. The result is tendonitis or a painful tearing. If you know anyone who has torn their rotator cuff then you have an inkling of how painful the injury can be.
When using a kettlebell, rotator cuff damage can occur if the exercise is performed while the rotator cuff is in an internal rotation position. But the shoulder can also be strengthened by using a kettlebell. Rotator cuff areas are then protected by an external rotation of the shoulder. Kettlebell exercises use shoulder muscles extensively. Proper training is critical so that the moves are performed in a way that the rotator cuffs are not damaged. In addition, kettlebell exercises build the muscles that surround the shoulder and connect to the back. But the bottom line is that all exercises should end with the shoulder in external, not internal, rotation.
When performing the full range of exercises with a kettlebell, rotator cuff injuries can be prevented. The shoulder is subjected to highly stressful moves during weight lifting exercises. The shoulder must be very mobile in order to be able to do these exercises, but as a result, the shoulder is also a more unstable joint. No matter what position or exercise you are in the shoulder is subjected to stress. The delicate design of the muscles and tendons in the shoulder socket make it very prone to injury. But kettlebell exercises create internal rotation in the shoulder socket. The good news is that Olympic weight lifting, the same as kettlebell lifting, uses more external rotation so the potential for damage can be severely limited.
The key is to develop the muscles around the shoulder in a way they maintain balance. This protects the rotator cuff. When using a kettlebell, rotator cuff protection involves maintaining muscle tension in a way the joint will work smoothly and evenly. In this way, the joint never attempts to compensate for a muscle imbalance.
Though rotator cuff injury is one of the more likely injuries incurred during sporting activities, kettlebell exercises do not have to be one of the causes. Proper technique and training can build shoulder muscles in a way that stresses on the shoulder socket are minimized. You should always be aware of your movements and listen to your body when it “talks” to you. Pain may or may not be normal. It is tempting to overdue it with weights, but training programs should be progressive. Give your muscles time to strengthen and add weights and repetitions on a planned basis.
Next Step Conditioning Systems
9727 Coppertop Loop NE
Suite 102
Bainbridge Island, WA 98110
206.842.9900
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