I hurt my back badly while deadlifting 405 lbs for 10 after heavy Olympic lifting. On rep 8, something went “POP.” Like a typical gym rat , I wiggled to check, then finished the set. The next morning, I could barely move, and when I tried to get out of bed, I couldn’t. My body locked up for two weeks. I couldn’t bend or take a deep breath.
That was January 2002.
Fast-forward 3 years to January 2005, and I damaged my labrum after one of my most memorable Power Clean workouts ever - 140kg - for 16 sets of 1 - OTM - warming up on a Squat Clean.
All told, it took me until April 2012 to realize to myself that I was fully healed.
And yes, you’re right, that’s a extended time.
See, I barely did any true “core” work until 1995, when Mark Cohen, my first weightlifting coach, had me do focused work.
I did that for about a year.
My second coach, Alfonso Duran, didn’t really think direct core work was necessary.
In fact, many strength coaches “back in the day” didn’t think it was necessary.
The “big lifts” will automatically work your abs.
Taken a step further, others advocate(d) actively bracing your abs during your big lifts.
This is the “general” stance in the kettlebell community at large.
Contracting your abs (bracing) while you Swing, Clean, Press, Snatch, and Squat with your kettlebell(s) is enough “core work.”
[NOTE: Interestingly enough, I braced the bejeezus out of my abs from 2002 to 2006 and still had lower back issues doing 2-Hand Swings.
Even though I had either used or was using all the popular core stability / strength training methodologies of the day.]
The Fact?
It is possible.
For the perfect individual.
Who’s that?
Primarily the guy who’s -
1- Always stayed active without slowing down and
2- Has avoided lower back or leg injuries and surgeries, or
3- Never had an abdominal injury or surgery.
For the rest of us?
Including those of us who sit all day and have chronically tense hip flexors?
More likely than not, we must do some focused core work to augment our KB training. Why?
Here’s what the research shows occurs once you rack up a back injury, a surgery scar, or years of desk-chair hip flexor abuse:
Your nervous system “ hits the snooze button " on the deep core stabilizers - particularly the Transverse Abdominis and Multifidus. Their firing becomes weak and - worse - late. [1]
Late firing means your spine’s “natural weight belt” isn’t cinched when the load hits. Shear forces surge - increasing your injury chances.
Bracing harder shifts even more force into the front of your hips and your lumbar spine’s facet joints - exactly how I hammered my labrums over thousands of earnest Pulls and Swings. [2]
So the issue isn’t that kettlebell work lacks core stimulus …
It’s that the right muscles may be inactive when you do the work.
So, how do you fix it?
Methodically.
First, you improve your core stability - specifically reflexive stability. (Also called “reflex stabilization”.)
Using a specific series of drills - starting with diaphragmatic breathing.
Work up to a set of 30 breaths in a row lying on your back in a relaxed position.
Diaphragmatic breathing and stability exercises increase the signal - the neural drive - between your CNS and your core muscles so your Transverse Abdominis and Multifidus are recruited on time - instead of late, like the research shows.
You also re-strengthen those muscles, along with the pelvic floor and your diaphragm.
As a result, you now have the ability to create the IAP - Intra-Abdominal Pressure - critical to support your spine on Swings, Cleans, Squats, Snatches, etc.
Next, you strengthen your “Outer Unit” - the muscles that actually transmit force from your center to your arms and legs.
And finally, you add Power - more complex and/or faster movement.
This is called “The SSP Model” - Control - Force - Power .
That’s website the foundation to get you started.