I know many of you use kettlebells.
And with such huge media hype, there normally comes a huge slump soon after similar fads as the hordes move on to the next new shiny thing.
Health and fitness fads come and go, but kettlebell training is here to stay.
Not since spinning took group classes by storm has there been such a buzz about a new training method.
Kettlebell training is incredibly effective for cardiovascular development. Its popularity is well-deserved.
Kettlebell training helps you build incredible lean muscle, explosive power, and cardiovascular endurance. You don’t need expensive equipment or a gym membership either.
No treadmills (aka “dreadmills”) or boring cardio equipment, just a few kettlebells and you’re set!
With such great benefits, it’s no surprise everyone wants in on the action!
Unfortunately, most people are going about it in the wrong way. Whether it’s picking the wrong routine or not knowing how to perform the movements correctly, people are making mistakes.
I would like to share with you some tips on how you can stay injury-free and get the most from your kettlebell workouts.
So without further ado, here are the 3 most common mistakes people make when using kettlebells.
Mistake #1 – Sacrificing Form
We’ve all seen some pretty cool video on YouTube of fancy kettlebell moves.
But if you try out some of these moves as a beginner, you’re very unlikely to be using correct form.
Pain in your lower back hurt after your workout? Or maybe your wrists?
These aren’t symptoms of a good workout. These are symptoms of bad form.
Let’s take the kettlebell clean as an example. If you have lower back pain after a workout, chances are that you’re using your back to lift the weight.
Rather than hinging at the hips to get the weight up, you should be driving through your heels with your legs, while bracing your core. This takes some of the load off your lower back.
Some people also get bruised wrists from the kettlebell clean, as they flip the kettlebell over their hand at the top of their movement, causing it to collide with their wrist.
This is not correct form.
Instead, you should be rotating the elbow as you pull the weight up, then catching it at around shoulder height. Your body and a slight squat absorb the impact instead of your wrists, helping keep the injury-free.
Mistake #2: Using the Biceps
The main muscles that should be driving kettlebell movements are the hips, legs, and core. Not the arms.
Here’s what the movement should involve:
Start with feet shoulder-width apart and slightly bent knees. Keep your arms long as you grip the kettlebell. Imagine they’re ropes attached to your shoulders.
Push through your heels and drive your hips forward as you explode upwards.
Your legs create the momentum; your arms just grip the kettlebell and finish the swing movement.
It’s common to see folks yanking the kettlebell with their arms because they’ve rounded their back and aren’t driving with their legs.
Kettlebell movements should engage the bigger muscles of the lower body, such as the quads, glutes, hamstrings and core, NOT the upper body.
Mistake #3: Performing Isolation Exercises
Kettlebells were not made for bicep curls. They were made for powerful, explosive, multi-joint movements that are ballistic and dynamic.
Kettlebell swings, when done properly with good form, should engage multiple large muscle groups for maximum power and exertion. Sure, you can use kettlebells as if they were dumbbells, but why not just use dumbbells?
Kettlebells were made for power and developing full-body explosiveness.
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So there you have it.
The 3 most common mistakes people make when using kettlebells.
Don’t fall into these common traps. If you take the time to learn how to use kettlebells properly, they’re one of the best pieces of equipment you’ll ever have in your training arsenal.
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