Post Surgery Kettlebell Workout

safety

Jul 13

Recovering from surgery can be a cruel experience. You are ready to start lifting again, but you don’t want to reinjure yourself. Here’s a carefully crafted “Post Surgery Kettlebell Workout” to ease you back into your Bells routine. Remember, it's crucial to get clearance from your doctor or physical therapist before starting any new exercise regimen, especially after surgery.

Assuming you've been cleared for exercise, here's a basic 30-day kettlebell workout plan. This plan is designed to be low-impact and focuses on gradually increasing strength and mobility. Remember, the key is to listen to your body and not push yourself too hard too soon.

**Week 1 & 2: Light Activity & Mobility**

Day 1-14:

- Warm-up: 5-10 minutes of light cardio (walking, stationary bike)

- Kettlebell Deadlift: 2 sets of 10 reps

- Kettlebell Goblet Squat: 2 sets of 10 reps

- Kettlebell Russian Swing: 2 sets of 10 reps

- Cool down: 5-10 minutes of stretching

**Week 3: Introduction to Moderate Intensity**

Day 15-21:

- Warm-up: 5-10 minutes of light cardio

- Kettlebell Deadlift: 3 sets of 10 reps

- Kettlebell Goblet Squat: 3 sets of 10 reps

- Kettlebell Russian Swing: 3 sets of 10 reps

- Kettlebell Single Arm Row: 2 sets of 10 reps (each arm)

- Cool down: 5-10 minutes of stretching

**Week 4: Moderate Intensity & Increased Volume**

Day 22-30:

- Warm-up: 5-10 minutes of light cardio

- Kettlebell Deadlift: 3 sets of 12 reps

- Kettlebell Goblet Squat: 3 sets of 12 reps

- Kettlebell Russian Swing: 3 sets of 12 reps

- Kettlebell Single Arm Row: 3 sets of 12 reps (each arm)

- Kettlebell Press: 2 sets of 10 reps (each arm)

- Cool down: 5-10 minutes of stretching

Remember, the goal of this plan is to gradually reintroduce exercise and build strength without causing any pain or discomfort. If any exercise causes pain, stop immediately and consult with your healthcare provider. It's also important to maintain proper form during all exercises to prevent injury. If you're unsure about how to perform any of these exercises, consider working with a physical therapist or a certified personal trainer.