I have been teaching kettlebell training for over ten years and in that time I have seen just about everything. I have had people ask me the most bizarre questions to the most observant ones and none of it ceases to amaze me. Most of the time when I see someone doing something ineffective or borderline unsafe, I figure they just need a few pointers. When I see another trainer using kettlebells with their clients in a manner that is ineffective or unsafe however, I feel total despair. Demonstrating unsafe or ineffective kettlebell training not only injures people and kills their motivation but it also gives the wrong impression of this kind of training.
Today, I want to talk about common kettlebell mistakes people make in their training, especially when just getting started.
The biggest mistake I see people making is using the bell for muscle isolation exercises. These are exercises such as the bicep curl and chest press that bodybuilders use. Kettlebell training uses three primary lifts; the swing, clean & press and snatch, it also has many other fully kinetic lifts that are within the spirit of the teaching. Some of them can be performed with other types of weights, whereas others are almost certainly kettlebell specific. Do you want to look like a kettlebell pro? Simply perfect the three primary lifts and a few of the various strong person lifts that complement the training such as the turkish get-up, goblet squat, cossack squat, overhead squat and windmill, and refrain from trying to make up your own muscle isolation exercises.
Another common mistake people make is using too light of a kettlebell. This is another carryover from our muscle isolation exercises. If you are going to lift a weight with one muscle, you might find it is much harder to do than using your whole body properly to lift a weight. Generally, when a person uses a kettlebell that is too light, it causes them to use the wrong muscles. In order to get the hips to move the weight properly, people use the smaller muscles of their arms and shoulders to lift it. For this reason, I often see big improvements in someones technique when they move up in weight! That said, always work with what feels right for you at the time. As you learn the fine points of the art, you will know when it is time to move up in weight. Please refer to my kettlebell weight selection material to help you determine the weight that is right for you!
Kettlebell Mistakes
The last mistake I want to talk about is sloppy technique. Even if you know what the other lifts are, that doesn’t mean you are doing them properly. Kettlebell training is not to be taken lightly, if your technique is sloppy you will not only miss out on the benefit, you could injure yourself. Lifting kettlebells improperly will cause improper motor patterns and posture in every day life. Don’t let this deter you from training. Properly training with a kettlebell will create the kind of strength that will prevent you from ever getting injured in your work or play. Take your time and pay attention, the benefit of kettlebell training is as much mental as physical!
