If you’re working with a physical therapist as part of your rehabilitation process following an injury, they might recommend you add kettlebell exercises to your physical therapy program. Kettlebells excel at helping patients build their strength and endurance while improving their ability to perform everyday tasks.
Learn why kettlebells are great for physical therapy and the best exercises to try.
Why Are Kettlebell Exercises Good for Physical Therapy?
Physical therapy aims to help patients move better while relieving pain and strengthening weakened muscles. As a type of functional training, kettlebell exercises support the primary goals of physical therapy. For example, kettlebell exercises for physical therapy help improve a patient’s ability to perform a range of dynamic movements that assist with everyday activities. Kettlebell exercises also strengthen muscles and reduce pain.
3 Physical Therapy Exercises with Kettlebells
During physical therapy, your physical therapist will likely assign you exercises to perform at home between in-person appointments. While you should make sure to get approval from your physical therapist first, the following three physical therapy exercises with kettlebells can be a great addition to your at-home PT sessions:
1. Kettlebell Goblet Squat
You can find lots of kettlebell leg exercises, and one you’ll likely benefit from is the kettlebell goblet squat. This type of squat targets your calves, glutes, quadriceps, hamstrings, and even your core. It’s also fairly beginner-friendly, as the positioning of the kettlebell front-loads the weight, helping you keep your back straight throughout the entire squat.
If you’d like to try goblet squats, you should start by standing with your feet slightly more than hip-width apart. Your toes should be slightly angled away from you as well. Next, you’ll need to hold a kettlebell at chest height, with your elbows bent and both hands holding on to the kettlebell’s handle in a cupped position.
Once you’ve positioned yourself correctly, brace your core while hinging your hips backward. While holding the kettlebell at chest level, inhale and bend your knees until you’re in a squat position with your hips parallel to the ground.
As you squat down, keep your chest upright and your back straight. At the bottom of the squat, check that your elbows are inside your knees. Next, press through your feet while you stand back up and return to your starting position. While you stand back up, exhale and maintain a straight back.
Make sure to ask your physical therapist about what weight your kettlebell should have, how many reps you should do, and if goblet squats are right for your rehab. Other potential kettlebell leg exercises for physical therapy you can ask your physical therapist about include Bulgarian split squats, kettlebell swings, racked squats, kettlebell back squats, and kettlebell walking lunges.
2. Kettlebell Deadlifts
One of the best kettlebell back exercises is a deadlift, as it strengthens your posterior chain, which includes your legs, core, and back. It also improves posture and increases arms, grip, and shoulder strength.
To perform a deadlift, start by placing a kettlebell (ask your provider what weight is right for you and how many reps to perform) on the ground or a small box. Next, place your feet shoulder-width apart before bending the knees while holding the kettlebell with both of your hands.
As you bend, keep your back straight as you direct the kettlebell towards your heels and slowly lower it to the ground (or a small box). Once the kettlebell is on the ground, lift it back up using your glutes and lower back. During the exercise, make sure to inhale while you lower the kettlebell and exhale as you lift it back up.
If you’re looking for other kettlebell back exercises, you may want to try kettlebell single-arm rows, kettlebell farmer’s carry, kettlebell swings, kettlebell back extensions, and kettlebell chest-supported rows.
3. Kettlebell Floor Press
If you’re rehabbing from an injury and can’t perform a regular bench press, you may want to consider a kettlebell floor press. This kettlebell chest exercise targets the triceps brachi, anterior deltoids, and pectorals, with the movement fairly easy to learn for someone new to kettlebells. Before performing the exercise, check with your physical therapist that the floor press is appropriate for your rehab.
Once you’re ready to start your kettlebell floor press, lie down with your knees bent while your feet are flat on the ground. Next, take hold of a kettlebell on each side of your hips. While holding the kettlebells, have your elbows on the ground and place your upper arm at a 45-degree angle to your body.
After you’ve positioned yourself appropriately, keep your forearm at a vertical angle while pressing one of the kettlebells upwards. At the top of the press, slowly lower the kettlebell back to your starting position and repeat the repetition at an interval recommended by your physical therapist. To maintain proper form, it’s often best to do one arm at a time.
Other popular kettlebell chest exercises include kettlebell bench presses, kettlebell incline bench presses, and kettlebell flyers. Like other exercises, ask your physical therapist if you’re ready for these chest exercises and have them walk you through how to perform them.
How Do I Know If I Should Add Kettlebell Exercises to My At-Home Physical Therapy Workout?
Any patient who’s interested in doing kettlebell exercises should speak with their physical therapist first. The physical therapist can evaluate whether you’re ready to start using kettlebells and walk you through the exercises. Since proper form is essential for rehabilitation and preventing future injuries, performing kettlebell exercises while your physical therapist watches can help you correct any mistakes you might have made on your own.
Schedule a Physical Therapy Appointment with Kettlebells at Chain Effect
If you’re looking for a training appointment with kettlebells in Raleigh, North Carolina, Chain Effect can help. Our licensed physical therapists regularly identify the root cause of a patient’s dysfunction and build a physical therapy plan to directly address the cause. Our physical therapists often recommend kettlebell exercises for rehab, and they’ll make sure to walk you through how to correctly perform the exercises during your appointment.
Learn more about our physical therapy services today.
