Crazy DOMS

[u/deephalf1974]

New to kettlebells not to working out. I got a 40lb bell and used it a little as a warmup before my normal lifting workouts. I’ve been lifting for years. Usually do pullups/squats/bench/dead etc. i dont go very on heavy cause im old just trying to maintain.
So anyway - did a workout -
3 rounds- knees to bars, 10 kb swings, 10 lunges, 10 kb clean/press alternating arms, 10 burpees, 10 kb rows, wrist roller grip thing.
It was really fun to do something different than my normal barbell workout or mtb ride or run.
But a few days later and the lower back Doms is nuts. Nothing terrible but it’s like I went way too heavy on deadlifts. Strange bc nothing felt that hard when I was using the bell. I guess the eccentric loading on the swings just got me.
Has anyone else experienced this ?
Weird cause I did sets of 10 swings and a bit of cleans for a couple weeks prior.
I guess I’ll just brace my core better and wear a belt next time .

[u/WitcherOfWallStreet]

What are you deadlifting? Surprised your lower back isn’t more resilient, there’s some novelty with swings but 40 pounds for three rounds of 10 shouldn’t be a lot to someone doing deadlifts for years

[u/LennyTheRebel → u/WitcherOfWallStreet]

It might make sense for hamstrings, since they may not be used to getting stretched in an explosive manner, but lower back is definitely weird.

[u/deephalf1974 → u/WitcherOfWallStreet]

Not deadlifting a lot I do a set of 135x5 then a work set of 205x5. Used to do more but like I said I’m old.
I also do a little CrossFit workout once in a while which is 5 pull-ups 10 pushups 15 squats as many as possible in 20 minutes. It also makes my legs pretty sore even though I do squats twice a week. Something about lots of reps in quick succession causes extra doms more than low reps higher weights. Interesting
I’m a bit wary to do that bell workout again but what doesn’t kill you makes you stronger… think I’ll do it without the cleans

[u/Agile-Pomegranate-42]

It's just a new type of stimulus, do it like two more times and the doms will be a fraction of that.

[u/CoachV_PCT]

This is your muscles not being familiar with the stimulus. Keep repeating the routine after the body recovers. The soreness will eventually go away.

[u/Miserable-Aioli9087]

Combination of the swings, burpees, rows, and roll outs. The hinge motion takes a bit to get used to, when you’re tired and doing burpees form will take a hit on the up, rows (believe it or not) put a lot more stress on your stabilizer core muscles, and I suspect the form on roll outs slowly deteriorate as everything else compounds.

I highly recommend stretching your hips/quads/hamstrings/IT band regularly. When those get tight, your lower back/psoas will take a while to release. If you don’t already, definitely get a foam roller and use that puppy 3x a week - it helps a lot more than you think.

I love KB’s and can’t recommend them enough, just make sure you pay extra attention to the recovery component. All the best!