5 Kettlebell Mistakes to Avoid
Kettlebells are one of the best workout tools you can use at the gym or at home. But only if you use them correctly. Unfortunately, there are a few common mistakes that people make when using them, and here we are going to go over them and how to avoid them.
Top 5 Kettlebell Mistakes
1. Bad Technique
Arguably, the most common kettlebell mistake is bad technique. If you aren’t using proper form, it’s an uphill battle for you. At best, the exercise you are doing is ineffective, at worst, it can actually injure you. The problem with kettlebells, however, is that many people are unfamiliar with them, especially if you’re new the gym scene. So, please do your research and make sure you know the proper form to do the exercise in. Don’t be afraid to ask an employee at your gym for assistance.
2. Arching your Back
Regardless of which kettlebell exercise you are doing, you should always keep your spine straight. Allowing your back to arch or otherwise unnaturally curve is a serious mistake for two specific reasons: first, it takes some of the stress off your muscles, resulting in smaller and slower gains. Secondly, it strains your vertebrae and supporting structures, placing you at a greater risk of injury.
3. Using Heavy Weights
While technically kettlebell exercises are high-intensity interval training (HIIT), this doesn’t necessarily mean that you should lift your maximum weight. On the contrary, lifting your maximum weight in kettlebells is a serious mistake that can lead to injury. A good rule of thumb is to choose a kettlebell weight that allows you to perform 10 reps. This means you should have enough strength to minimise the risk of injury, while still lifting enough weight to experience noticeable gains.
4. Not Stretching First
As with most HIIT exercises, it’s a good idea to stretch before doing kettlebell exercises. A simple 5 or 10-minute stretching routine will improve your flexibility and warm up your muscles. In essence, this helps by promoting bigger gains and also reducing the risk of injury.
5. Not Moving Your Hips
Kettlebell exercises engage the hips and lower body, more so than other exercises. The problem, however, is that many people don’t realise this, so they tend to keep their hips locked. If your hips are locked, you’ll end up isolating selected muscles instead of getting a full-body workout. To prevent this from happening, move your hips in synchronisation with your kettlebell swings.
