My 16 week pregnant client mid swing
I’ve been a certified kettlebell instructor for many years and incorporate kettlebells in most training programs and with most clients. This includes using kettlebells when training pre and postnatal clients. As a pre/postnatal certified fitness trainer and a mother, I’m acutely aware of the physical changes that occur during the stages of pregnancy as well as the benefits of exercising while pregnant. I’m often asked whether it’s safe to use kettlebells during pregnancy.
While kettlebell exercises are safe to use with most populations when given proper instruction, my final answer is, depends. There is no one right answer for this question as there is a no one size fits all solution in fitness. However, having an understanding of the pregnant individual’s exercise history is a key part to how I answer. If kettlebells were used previously or up to pregnancy, then using them should not have to stop. However, at some point continued use during the pregnancy may require exercise modification, reducing weight ranges and intensity or removing certain exercises altogether due to contraindications. If the practitioner is a kettlebell novice but exercises or strength trains regularly and has a good certified kettlebell instructor guiding proper use, why not? It should be stressed that kettlebell work is a SKILL based exercise modality that needs to be learned and practiced for safety and effectiveness. Improper use of kettlebells, of which some of the core or foundation exercises are ballistic and explosive movements (swing, clean), can cause injury in done incorrectly. Pregnancy is not the time to stop physical activity (unless the doctor says so) and should be continued in a way that is beneficial to mother and fetus. Once these skills have been learned, working with kettlebells is as safe as other forms of strength training. Keep in mind, this is general advice. Being intuitive, listening to your obstetrician and using common sense should be the ultimate guide in final decision making.
Kettlebell exercises that are ballistic when performed are benefitial to the pregnant practitioner in many ways. The kettlebell, a molded cast-iron ball shaped weight with a handle, differ from standard weight training equipment like dumbbells or barbells are are used to perform exercises that are linear (straight line) such as the goblet squat and curvilinear (curved arc) demonstrated in the swing. Aside from maintaining musculature and strength, the ballistic and curvilinear action of the kettlebell swing creates dynamic strength and stability of the muscles of the spine, back, hips and legs and improves coordination. Development of the musculature of the spine and core area, specifically the core canister comprising the diaphragm, transverse abdominis, the pelvic floor muscles and the multifidus, support the uterus and strengthen muscles that aid in a natural delivery while also combating lower back arching and the associated lower back pain that develops in the later months of pregnancy. Swings also improve cardiovascular conditioning as well as maintaining mobility through the hips and lower body. And that’s just the swing!
Not all kettlebell exercises are ballistic. For instance, the turkish get up improve and develop mobility, coordination, spinal stability, balance and core strength. The goblet squat strengthens the posterior chain (back of the body) and lower body, promotes good posture and maintains functional mobility in the lower body. These abilities become compromised in the later stages of pregnancy where changes in the body due to the growing fetus can reduce mobility, balance, strength and available energy. Marches develop core/spinal stability and cardiovascular conditioning.
Pregnancy is the time to take care of your body and training while pregnant can help during pregnancy as well as with post delivery recovery. If exercising with kettlebells was a part of your lifestyle pre pregnancy, keep going. If starting a kettlebell journey, whether pregnant or not, find a certified kettlebell instructor to begin the journey. Be intuitive, follow the doctor’s recommendations and always use common sense.
Training my pregnant client.
Here’s a quick minimalist kettlebell workout.
Minimalist Workout Program: (Use your preferred weight, 1 kettlebell)
Swings - 10 reps
Goblet Squat - 10 reps
Marches - 10 pair, goblet hold
3 sets
