Check Yourself: 5 Easy To Fix Common Kettlebell Mistakes
By admin
For most people, today is a big day. It’s the official start of the new year. I know the real day was last week, but who wants to start resolutions reaching goals on a Thursday or Friday?
Everyone needed this past weekend to get organized, their mind in the right place and of course it was the quiet before the storm. In our house at least.
I have a lot of new and exciting things planned for LiftingRevolution this year. And while I can’t share everything today, I can share one big change…
I want to talk more kettlebells. Not just workouts, but teach more. Share the fundamentals, help build confidence and really educate who ever wants to learn about these powerful weights.
If you have no interest in them, I’m sorry. I hope we can still be friends.
All that today say, I’m kicking off the week with this…
Where Most People Go Wrong With Kettlebell Exercises
Worried you’re not doing something right when you pick up a kettlebell? Unfortunately, most people are committing at least one of these kettlebell tragedies.
Yes, it’s true, a kettlebell can downright hurt when you’re holding it. That ball can put some serious pressure on your wrists and forearm and lead to some serious bruising.
It can be easy to allow the hand to fall to 90-degrees, breaking the wrists, in an effort to keep the kb from pressing on your arm. But don’t do it.
Your goal is to keep your wrists straight for the most secure and balanced position possible. It allows you to remain in control of the weight and not the weight in control of you (an in this case, your shoulders).
If bruising is an issue for you, grab wrist guards to help.
A few years ago, Dan and I went on a quick vacation to Amelia Island, Florida.
We had just started kettlebells and were thrilled to see a great selection at the hotel gym.
I kicked off my workout with some swings, and probably about 10 reps in, the onsite trainer can to “correct” me. Showing me a “much better way” to swing… by squatting between each rep. He then went on to tell me I was keeping my legs too straight.
After a few minutes of trying to be polite, I finally had to break it down for him and teach the proper swing so that he wouldn’t pass his poor method on to others.
A swing IS NOT A SQUAT.
It’s a hip hinge… the same motion that allows for a straight leg deadlift. The hips push pack, while the back remains straight and waist bending forward.
After just a few reps, you’ll feel the focus turn towards the glutes and hamstrings. Just make sure those heels stay planted down.
When playing with a kettlebell, consider it an extension of yourself. You love it, you want to keep it close.
A lot of people when swinging, snatching, or cleaning will allow the kettlebell to swing LOW to the ground. This can put added pressure on the back, allow for the shoulders to curve and create imbalanced you don’t want.
Instead, keep that baby close… to your crotch.
You want your hands to stay in between your thighs in the lower position, with the kettlebell bottom pointed towards the wall behind you… and just barely peaking out.
It’s efficient, and will allow you to get through your workout a lot smoother.
Below shows where the kettlebell should always be before doing moves like cleans, snatches, and of course swings. It’s 1-2 feet IN FRONT of you. This allows for a safe start with what I call, “a football hike”.
This allows for a hip hinge from where you are able to hold the handle, lean it towards you, and hike it back between your legs to get the momentum of the move started.
I’ve seen too many beautiful people just pick it up and start swinging their body in an effort to get their kettlebell swinging.
It looks more like a scene from a porno, and it ain’t pretty. Even if the weight is incredibly light, always start here!
And finally…
Do you have the idea that if you swing or fling something heavy into the air, that it pretty much controls the outcome? That’s not the case at all, yet it’s perhaps the 2nd biggest error I see (behind the broken wrists).
Do not allow the kettlebell to control you or the exercise, you are always in control. Through the swing, pull, and grip, you can control how the kettlebell goes up and how it comes down.
If you do a snatch and feel as if the weight just plops down over your hand, then this is what I’m referring to.
Instead of the kettlebell going over your hand, your hand should be pushing THROUGH the kettlebell.
In the picture above, this is the point in which I would push my hand through the kettlebell instead of it flying over my hand.
That along with grip (and lots of practice) will have you doing them pain-free. <— Really… snatches shouldn’t hurt!
Does all of this make sense?
I know it’s a lot to take in, but it’s all very important and with practice (and proper training), all of the pieces will fall into place.
When I first started kettlebells, I had freaking no idea what I was doing. Dan and I would watch YouTube videos over and over again to grasp the concept since there weren’t many certified kettlebell trainers around us. But with practice, and studying we got it. And you will too!
My goal for 2015 is to convince everyone that has access to kettlebells (and is physically able) to give them a try!
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