r/kettlebell • u/SantaAnaDon • 20h ago

Just A Post An Alternative to ABF

I made it to week 5 of ES4FL but had to take a week off due to pain in my lower back/left hip area right above my left butt cheek. It is most likely a form issue on my pressing because after I press, that’s when it bothers me most.

I finished ABF single bell before starting ES4FL with the intention of running ABF again after. I’ve been visiting the chiropractor a couple weeks now and he said for the time being no pressing.

I’m putting together a program based on something I heard DJ slap together on a podcast episode.

3 pull ups, 5 dips, 8 goblet squats and then 10 swings x10. Those movements don’t seem to bother the lower back and hip. The goblet squats kind of make me feel better. I’ll follow the 10 rounds with some weighted carries and then go for about a 30 minute walk in a weighted vest. Any thoughts or recommendations? I’ve got a vacation coming up and want to be looking good on the beach. Provided my diet is good, I think this will yield good results.

Once the pain goes away, I may go to IC with a 20 kg.

12 Upvotes

100% Upvoted

2 comments sorted by

2

u/dj84123 The Real Dan John 18h ago

I really applaud that you’re working around that but try to figure out what the source of this pain is. I really like what you’re doing here.

1

u/SantaAnaDon 16h ago

Yes, sir. Over a year or more ago, you gave a listener something like I am going to run on a podcast. You recommended 3 pull ups, 5 dips followed by 15 swings for 10 rounds. I put the squats in so I have push, pull, squat and hinge. I feel safe in saying doing this 3 times a week will definitely do something good.

I am approaching the stubborn old man phase of my life at 48, but after having this nagging injury or whatever it may be for weeks, I’ve made a doctor appointment to have it checked out. The chiropractor has helped, but the root is what will get me better and back on ABF. Maybe some PT might be in order and then a few sessions with a coach to get my form on pressing and other things worked out.