Kettlebell training: Avoid these four mistakes
The kettlebell’s triumphal march began in the circus. First, strong men performed tricks with it. Then special military units discovered the benefits of the kettlebell. Today, kettlebell training enjoys great popularity. But you can only benefit from the many advantages of this functional workout if you avoid these 4 mistakes.
Why Kettlebell training is recommended
With the kettlebell, you can perform ballistically, i.e., swinging, exercises. Unlike training with conventional dumbbells, you don’t just target individual muscles but entire muscle groups. The functional training ensures an athletic figure for women and men; studies have also shown that regular kettlebell training is best suited to prevent and cure back and neck and shoulder pain. Provided you do the exercises correctly. Unfortunately, this is all too often not the case. But before I go into the 4 most common mistakes, a little basic knowledge.
How to choose the right weight
Kettlebells are available in weight classes from 2 to 32 kilos. Products that fit well in hand and thus ensure optimum training is available for around 16 euros. The weights you work with depend on your fitness level, of course. Beginners start with 2 to 6 kilos. If you train well, I recommend 6 to 12 kilos for women and 8 to 20 kilos for men. Of course, the weight also depends on the particular exercise. If you enjoy Kettlebell training, the purchase of a Kettlebell set can be worthwhile. Also advisable
- Stable sports shoes, so that you always have a secure footing during the often swinging exercises.
- Buying training gloves if you plan to work with the Kettlebells often to avoid calluses and blisters.
Mistake 1: A wrong kettlebell swing
The kettlebell swing is one of the most commonly performed exercises in kettlebell training. However, it is also an exercise that many athletes do wrong. The most important thing is that the power transfer is through the hips, like a pendulum. It should not be a light squat with front raises. Then you are mainly training the upper body. The kettlebell swing should be a full-body exercise.
Mistake 2: Incorrect movements of back and neck
Training with the kettlebell should give you a great and athletic figure and help you prevent back and neck pain. Another common mistake, however, is incorrect movements in this area: you make a hunched back when swinging, and/or you abruptly move your head backward. Neither the intervertebral discs nor the muscles and ligaments like this.
- Poor technique is often due to too much weight. If you use a little less weight, it can help.
- When doing the exercises correctly, always keep a proud chest in mind. You need a certain amount of tension in your whole body.
- You should always keep your chin slightly bent. A slight basic tension is also necessary for this.
Mistake 3: To weak use of the gluteal muscles
The upper back is not the only common source of errors in kettlebell training. Movement errors can also creep in in the lumbar region. When doing swing exercises, the power should definitely not come from the lower back. It is much more critical to tense the entire core and activates the gluteal muscles. The best way to do this is to clench them.
Mistake 4: Leaning too far back when swinging up
The last common mistake often has to do with too much weight. A large amplitude is suitable to activate as many muscles as possible, but you should not lean too far back and bring your hips too far forward. You can also prevent this with an excellent essential tension of the core, buttocks, and legs.
- If you are not sure, you should stand up in front of a mirror or, even better, ask an experienced trainer.
- In addition to choosing the right weight, the intensity of the training should also match your abilities.