Safe And Effective Kettlebell Exercises For Older Adults
Strength programs for older adults have a few differences than strength programs for younger individuals. First, SAFETY becomes a top priority. As we age, joint pain and arthritis become bigger factors in your exercise routine. And it is true…strength training can make your joint pain worse if you pick the wrong exercises. So while the kettlebell can be extremely useful tool for building strength, you don’t want to start swinging it around if you’re not ready.
Kettlebell Exercises For Older Adults
The best kettlebell exercises for older adults are ones that are both SAFE and EFFECTIVE. You want them to target the muscle groups that limit impact on our joints so you can keep active as you get older. The following are a few of my favorite kettlebell exercises for older adults.
Kettlebell Glute Bridge
Building strong glutes is one of the best things you can do to protect yourself from lower back pain and knee pain. The glute bridge is a great, low impact way to build glute strength. You can use the kettlebell to add more resistance to your glute bridge for bigger and stronger glutes.
Learn How To Perform The Perfect Glute Bridge
Kettlebell Deadbug
A strong core is important for less lower back, mid back, shoulder, knee, and even neck pain. The deadbug is a great way to build core strength and teaches you how to maintain good spinal position while performing a dynamic movement. The kettlebell deadbug adds more resistance to further engage your core.
Deadbug Exercise For Beginners
Kettlebell RDL’s
Learning how to hip hinge teaches you how to maintain a neutral spine while bending forward. It also helps you engage your hamstring and glutes. Both are important to limit impact on your joints for less pain and arthritis as you get older. The Romanian Deadlift (RDL) is a traditional hinge exercise using a barbell. Switching to a kettlebell is a safer variation that is the perfect kettlebell exercise for older adults.
Kettlebell Deadlift
The deadlift is another full body strengthening exercise that helps improve movement patterns, mobility, and strength for less joint pain as we get older. The traditional Barbell Deadlift can be intimidating for older adults. The kettlebell deadlift is an easier and safer way to build strength and confidence with your deadlift.
A Step-By-Step Guide To Deadlifts
Goblet Squat
The squat is another full body strengthening exercise that is beneficial for older adults with joint pain. Holding a kettlebell while performing the squat adds resitance to help you further strengthen your legs. It also engages your core to turn it into a functional core strengthening exercise.
Learn Perfect Squat Form
Weighted Step Up
The step up is one of my favorite exercise to build leg strength for less knee pain. This functional movement is also a low impact exercise, making it a great choice for older adults with knee pain. For some a body weight step up may be to easy. You can make the step up a very challenging exercises by simply holding a kettlebell at your side making it a great choice for all ability levels.
Kettlebell March
The Kettlebell marche is a fun functional core strengthening and balance exercise for older adults. Simply hold a kettlebell in front of yor body and march slowly in place. Progress to a suitcase march, farmer’s carry, or suitcase carry for an even greater challenge.
Kettlebell Kneeling Shoulder Press
The kneeling shoulder press is a great upper body kettlebell exercise for older adults. Traditionally performed by using dumbbells, you can easily switch to kettlebells and get the same benefits. Proper grip haskettlebell to rest on the back side of your wrist/forearm.
Kettlebell Row
The single arm row is a great shoulder strengthening exercise for less shoulder pain. Traditionally performed by using dumbbells, you can easily switch to kettlebells and get the same benefits.
Kettlebell Swings
You probably purchased a kettlebell because you wanted to start swinging them around like people you see on the internet. A two handed kettlebell swing can be a good exercise for older adults. The kettlebell swing CAN be a safe kettlebell exercise for older adults. Before attempting it’s important that you understand how to hip hinge, the concept of a neutral spine, and feel strong and confident in other hinge exercises like the RDL (see above). Stop and seek guidance if it is making your pain worse.
Learn How To Perform Kettlebell Swings Safely
The kettlebell can be extremely useful tool for building strength. Howeverm the best kettlebell exercises for older adults are ones that are both SAFE and EFFECTIVE. Add these exercises into your routine to help you keep active as you get older.
Learn More About How To Perform Each Exercise With Dr. Baird At The Video Below
For the last 12 years I’ve been helping adults build the strength and confidence to live active, healthy, and happy lives. My free program ‘Solving Pain With Strength’ gives you a step-by-step, approachable way to build strength without stressing your joints. Download it below and get started feeling better today.
