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1. 

   Private Member  |  March 10, 2015 @ 10:46 am

   i dont know why but i had my back hurting a bit after doing this. this exercise is great and I love it. I wonder what am I doing wrong that I can feel it in my back…?

2. 

   Private Member  |  March 10, 2015 @ 2:20 pm

   Same here, my back hurts a little. Dont know why, and if I should stop or keep going.

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     Private Member  |  May 19, 2015 @ 2:50 pm
     lodz, poland

     same here,girls! I guess maybe our butts are too weak and that’s why our backs try to help them out…

3. 

   Private Member  |  May 19, 2015 @ 8:48 pm
   holland, pa

   Me too but it’s more sore, not hurt. I think it makes sense given the movement and we’re not swinging the KB all the way up?

4. 

   Private Member  |  May 20, 2015 @ 4:34 pm

   I’m doing the summer shred 2 today and I don’t know why for the life of me, I just can’t do this pendulum right! And I feel my back hurting too. I swear I have tried every single time whenever there was a pendelum in any workout, but I just can’t do it! It’s such a bummer. I just do swings instead.

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     Private Member  |  May 26, 2015 @ 8:55 pm
     zanesville, oh - ohio, united states

     I can’t get it right either! I don’t know if it’s because I have no coordination or what, but I usually end up doing swings or snatches instead.

5. 

   Private Member  |  May 26, 2015 @ 9:03 pm
   medicine hat, alberta, canada

   Hi, so I did this summer shred x2 I believe sorry no it was the X4,and the pendulum thing was a little odd,, it’s more of a rockin kind of movement. Zuska I was wondering if it would be possible (except it would be an awful lot of work voicing over what I want to ask),,, for you to voice over how to do the exercises instead of just writing it because I can’t seem to follow the written one but when I see you doing it its easier. & I try to join the things that I’ve read in the description with what you’re saying.
   I’m not exactly sure how to start the movement it’s kind of like “you” just jump right into it and swing on into motion– not you* but everyone in general would have to kind of just start swinging.!! Unless there is a way to actually start. Should I start with my hands back like swinging the pendulum back or do I spring forward ..or I would have to swing back?. Sorry I do a lot of talking to myself lol so I think I’ve answered my own question, this exercise was a killer for my behind I could feel it in the upper thighs just under my glutes so I’m hoping to see again that nice shelf that I had many many years ago, anyway wanted to say thank you. O and my back did not hurt perhaps I’ve got too much fat covering my body so it’s shielded me but I think it was because it’s almost like I was bouncing with every movement I’m not sure if that’s wrong or right I’m going to have to watch the video again. Thank you

6. 

   Private Member  |  June 12, 2015 @ 9:40 pm

   Think of it as a swing and drop
   Start the motion small until ungetnthenrythm
   Swing and drop
   Core has to be engaged
   If back rounds and butt doesn’t push out and drop the back will do the work
   Hope this helps
   Zuzka rocks!

7. 

   Private Member  |  June 12, 2015 @ 9:41 pm

   Sorry for the misprint
   In my last post

8. 

   Private Member  |  June 12, 2015 @ 9:42 pm

   Think of it as a swing and drop
   Start the motion small until u get the rhythm
   Swing and drop
   Core has to be engaged
   If back rounds and butt doesn’t push out and drop the back will do the work
   Hope this helps
   Zuzka rocks!

9. 

   Private Member  |  November 8, 2015 @ 11:54 pm

   Is it true that while doing a swing we are not to use arms AT ALL, but the momentum and thrust of the hips, but for this pendulum move we do, in fact, use our arms to pull up the bell since it’s not hip thrusting? I use my arms a bit. I do feel it in the glutes, hips and hams so I feel I’m doing it right.

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     Private Member  |  November 8, 2015 @ 12:20 am
     lake tahoe, nv, usa

     Yes you are using your arms to create the momentum, however you’re not swinging the KB as high as you do in the regular swing. The pull happens only when the kettlebell is behind you, the rest of the motion is just a momentum created by the initial pull. At the top of the movement you use your arms to stop the kettlebell and reverse it’s course. Like you said you should really feel it in your glutes and hams.

10. 

    Private Member  |  June 11, 2018 @ 6:21 am

    Hello! I wanted to get clarification on lower back engagement during the Pendulum swings. I’m always hearing that you shouldn’t feel any back pain whatsoever with many of these exercises but noticed my lower back tensing up during the third set of these (25 lb kettlebell). I’m willing to bet this is improper form on my part. I’ve checked Zuzka’s library’s Pendulum swing and believe I understand what’s there but imagine I’m still doing something wrong. Any tips would be appreciated! Maybe I just need a lighter weight to start? Or is some lower back tension to be expected? Thanks in advance and thank you for the workout!

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      Private Member  |  June 12, 2018 @ 11:55 pm
      lake tahoe, nv, usa

      In order to avoid low back issues you have to start with braced neutral spine – abs tensed, glutes squeezed, toes pointed straight forward. Feet flat on the ground, big toes always on the ground. Only from this position you should bend from your hips and push them back keeping your back straight. Do not try to fix your posture when you’re already in the squat or deadlift position. If you lose form, come back up to upright standing position and start the sequencing of the braced neutral spine again. Also do not stick your butt out creating an arch in your lower back when doing swings, pendulums,squats, or deadlifts. I was taught to do that from other coaches but over time it caused me pain too. It turns out they were all wrong, so now I don’t arch my back, I keep it as straight as possible and use my abs as a brace. Also I used to turn my feet out which weakens the torque in your hip joints when you’re squeezing your glutes and it basically takes away the support for those joints. So keep your toes pointing straight forward and focus on screwing your feet into the ground as if you wanted to twist them outwards – that will create the torque in your hips. Also when you’re doing the pendulum, make sure to bring your knees out – what I mean by that is that your knees should be in line with your pinkies. When you do that your big toes might want to leave the ground – don’t let them. I hope this helps.

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        Private Member  |  June 12, 2018 @ 2:03 am
        caseyville, illinois

        Great explanation. I was able to perfectly visualize all of it.

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        Private Member  |  June 15, 2018 @ 1:37 am

        Thank you so much Zuzka! I will definitely pay careful attention and try all of these techniques you’ve described! I’ve been following you for many, many years and truly appreciate your thorough response and your persistent dedication :)! Have a great day!