Top 3 Kettlebell Mistakes
The kettlebell is a full gym in one weight. When used effectively, it allows for resistance training, mobility, cardio, and endurance—all in one, with limited space needed for storage and use. Due to its effectiveness, it is available in most gyms. The issue? People misuse the kettlebell. The fitness industry, over the past 50 years, has promoted isolated muscle group training, which may be effective for some programs. However, creating power by using weight as an extension of your body is what allows for the greatest transition to effective and powerful movement. In this article, we’ll cover the three big mistakes with the very popular and effective kettlebell swing.
1. Kettlebell Swing: Hip Hinge vs. Squat Raise
The kettlebell swing hinge is an essential part of what makes the kettlebell swing as effective as it is. Many people squat and raise the kettlebell, which creates two opposite movements: hips moving up and down, and the weight moving forward and back. To get the full effect of the kettlebell swing, the hip hinge is vital. By hinging, it allows the bell and the hips to move together. As the bell goes up, the hips go up; as the bell comes back down, the hips hinge back. This way, the body moves as a cohesive unit for full power.
2. Kettlebell Swing: Hinge with a Hip Snap
For those who do hinge correctly, the hip snap is often missed. Once the hinge is perfected, the hip snap makes the difference between a powerful swing with an engaged core and a sore, arched back. A strong hip snap allows the bell to fly up without the arms doing the work. The arms simply guide the force created by the hips. It’s all in the hips.
3. Kettlebell Swing: Avoiding the Back Arch
The third common mistake occurs when people reach the top of the swing. Once you hinge and snap the hips, at the top position, your core and glutes should be engaged, and there should be no arch in your back. Arching your back takes the power away from your core muscles and isolates the stress to the lower back. To avoid this, let the team of muscles (core, glutes, and hamstrings) take the pressure off, and focus on standing tall with a neutral spine.
Many people who complain about the kettlebell swing are missing one or all of these three technique adjustments. Kettlebell power exercises can be great for the body, but they must be used correctly to achieve their full benefit.
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Written by:
Kirill Vaks
BA, CSCS
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