Kettlebells are an increasingly popular form of strength training, offering a great way to stay fit and build muscle. But with any exercise program, it’s important to be aware of the potential for injury if you don’t use the proper form.
This article analyzes the common kettlebell mistakes that can lead to serious injuries if you’re not careful. You will also learn to avoid these mistakes and perform kettlebell workouts safely and effectively. Here are the common mistakes and how to avoid them.
1. You Are Swinging Too Fast
One of the most common mistakes people make when doing kettlebell exercises is swinging the kettlebell too fast. They think that by moving faster, they will get a better workout. However, this could not be further from the truth.
When you swing a kettlebell too fast, you sacrifice form and increase your risk of injury. Instead of swinging the kettlebell faster, focus on moving through the entire range of motion slowly with control, maintaining proper form, and engaging the correct muscles.
2. Leaning Too Far Back When Swinging
Another mistake people often make when swinging a kettlebell is leaning too far back.
This stance puts unnecessary strain on your lower back and could lead to injury. Instead of leaning back, keep your chest up and shoulders straight as you swing the kettlebell.
When you lift the kettlebell, ensure that you stand upright and engage your core. From here, hinge at the hips to lower the kettlebell between your legs. Be sure to keep your back flat throughout the entire movement.
Once the kettlebell reaches its lowest point, forcefully drive your hips forward to swing it to shoulder level. As you do this, keep your elbow close to your side and squeeze your glutes at the top of the movement.
3. Not Using Your Legs Enough
Another common mistake people make when doing kettlebell exercises is not using their legs enough. To get the most out of every kettlebell exercise, you should aim to use both your upper and lower body throughout each repetition.
Rather than pushing with your arms alone, use the power of your lower body to generate momentum and drive the kettlebell up. This will help you complete each repetition with the right form and maximize your results.
Make sure to engage your core, keep your chest up, and protect your lower back by drawing the kettlebell close to your body. With each repetition, keep your hips and legs active to help you move the kettlebell with more power and control.
4. Not Squatting Well Enough
One of the most critical aspects of kettlebell exercises is using proper form. One way to do this is by ensuring that you squat well enough. When you don’t squat correctly, it puts unnecessary strain on your knees and could lead to injury.
To squat correctly:
- Start by standing with your feet shoulder-width apart and your kettlebell in front of you.
- From here, lower yourself down by pushing your hips back and bending your knees.
- Keep your chest up and shoulders back as you lower yourself down.
Once your thighs are parallel to the ground, drive through your heels to stand back up. As you stand, keep your core engaged, and don’t let your knees collapse inward.
5. Using Too Much Weight
Another common mistake people make when starting kettlebell exercises is using too much weight. Too much weight can lead to bad form and increase your risk of injury.
Start with a lighter weight and practice your form until you feel comfortable and confident that you’re doing the exercise correctly. Then, gradually increase the weight as you become more experienced and strong. This will help ensure that you’re getting the most out of the exercise and that you’re doing it safely. For women, a good starting weight is usually around 8-12 kg. For men, a good starting weight is usually around 12-16 kg.
6. Not Resting Enough
Rest is an integral part of any workout routine. However, people often make the mistake of not resting enough when doing kettlebell exercises. Not resting can lead to fatigue and eventually, injury. To avoid this, rest for 60-90 seconds between sets. When you rest, your muscles have enough time to recover and you can perform better with the next set.
7. Starting With a Lightweight Kettlebell
It is important to start with a lightweight kettlebell when trying out any new exercise. This weight should be light enough that you can complete the movement with the correct form. Starting light will help you to establish the proper technique and ensure that you don’t injure yourself while doing the exercises.
As your body gets used to the movements, you can then increase the weight of your kettlebell in small increments. Doing this ensures that you are working at a safe and comfortable level, as well as helping you to build strength more efficiently.
8. Not Using Proper Form
Using proper form is essential when doing any exercise, and this is especially true for kettlebell exercises. When you use poor form, you put yourself at risk of joint and muscle pain and injury. So, ensure that you use proper form when doing any kettlebell exercise.
One way to ensure you use the proper form is by working with a certified kettlebell instructor. Your coach will show you the correct way to do each exercise and give you feedback on your form. If you are new to kettlebells, it is also a good idea to start with a lighter weight until you get the hang of the exercises and can do them with proper form.
9. Not Incorporating a Warm-Up
Before doing any exercise, warm up your muscles. This practice will help to prepare both your body and mind for the workout. Incorporating a warm-up can also help to prevent injuries by increasing muscle temperature and helping the body to become accustomed to more strenuous activity.
To warm up, start by doing some light cardio, such as walking or jogging in place for 5-10 minutes. Then, do dynamic stretching exercises such as arm swings, leg swings, and trunk rotations. After your muscles are warm, you can start your kettlebell workout.
10. Performing Several Kettlebell Workouts in a Row
Kettlebell workouts can be very effective, but it’s important to give your body time to rest and recover. If you do too much too quickly, you can injure yourself or cause muscle fatigue. To get the most out of your kettlebell workouts, follow a one-day-on, one-day-off routine.
On days when you’re not doing a kettlebell workout, do some light cardio and stretching to help your muscles recover and stay flexible. You can also perform a few sets of body weight exercises like pushups, squats, and planks to maintain your strength and muscular endurance.
Following this routine will help you get the most out of your kettlebell workouts and maximize your results.
Conclusion
Avoiding these common mistakes will help you stay safe and improve your performance when doing kettlebell exercises. If you are new to kettlebells, start with a light weight until you get the hang of the exercises and can do them with proper form.
Also, be sure to warm up properly before starting your workout. And finally, don’t do more than 2-3 kettlebell workouts per week to avoid injury.
This article was produced on Health Makes You.