5 Common Kettlebell Mistakes (And How To Fix Them)
5 Common Kettlebell Mistakes (And How to Fix Them)
Kettlebell training is an incredible way to build strength, improve mobility, and boost your overall fitness. However, improper form or technique can quickly derail your progress and even lead to injuries. Whether you're new to kettlebells or a seasoned enthusiast, it's essential to be mindful of common mistakes and learn how to correct them.
In this post, we’ll break down five common kettlebell mistakes and provide actionable tips to fix them so you can train smarter, not harder. Let’s dive in!
1. Swinging With Your Arms, Not Your Hips
The kettlebell swing is one of the most foundational movements, but it’s often performed incorrectly. A common mistake is using your arms to lift the kettlebell rather than generating power from your hips.
Why It’s a Problem:
Places strain on your shoulders and lower back.
Misses the posterior chain benefits (hamstrings, glutes, and lower back).
How to Fix It:
Focus on the hip hinge, not a squat.
Stand TALL use your glutes and hamstrings to "move" the kettlebell forward with power.
Use your arms as an extension of the kettlebell.
Drill to Try: Practice swing motion with no kettlebell to reinforce the movement before progressing to weighted swings.
2. Squatting During the Swing
Many beginners confuse the kettlebell swing with a squat-and-lift motion. While squats are excellent in their own right, this technique robs the swing of its explosive power.
Why It’s a Problem:
Reduces efficiency and flow.
Leads to poor mechanics and unnecessary fatigue.
How to Fix It:
Keep your knees slightly bent and focus on hinging at the hips.
Imagine closing a car door behind you with your hips.
Keep the kettlebell close to your body as it moves between your legs. Think of your hips being top of triangle and knees being the bottom of triangle. Keep the kettlebell close to the top of the triangle.
Drill to Try: Stand close to a wall and practice the hinge movement by pushing your hips back until you lightly touch the wall.
3. Overarching the Lower Back
A common error when finishing the swing is leaning too far back, causing your lower back to arch. This often happens when trying to overcompensate for power or "overachieve" on the swing.
Why It’s a Problem:
Creates excessive strain on the lower back.
Reduces core engagement and balance.
How to Fix It:
Engage your core and glutes to stabilize your spine at the top of the swing by “standing tall”.
Finish the swing with your hips fully extended but avoid leaning back.
Keep your shoulders stacked directly over your hips.
Drill to Try: Practice stopping at the top of the swing and holding a tall, upright position to check your alignment.
4. Using the Wrong Weight
Choosing a kettlebell that’s too light or too heavy can significantly impact your performance and safety.
Why It’s a Problem:
Too light: Prevents proper form and reduces strength-building potential.
Too heavy: Encourages poor technique and increases injury risk.
How to Fix It:
Beginners: Start with a moderate weight that allows you to maintain control while feeling challenged (e.g., 6-10 kg for women, 12-16kg for men).
Progress gradually as your form improves.
Focus on quality over quantity—perfect your technique before increasing weight.
Bonus Tip: Pay Attention to Your Breathing
Many people hold their breath or breathe irregularly during kettlebell movements. Proper breathing is key to maximizing your performance and maintaining control.
How to Fix It:
Exhale sharply during the effort phase (e.g., at the top of a swing).
Inhale as you reset or prepare for the next movement.
Final Thoughts
Kettlebell training is incredibly rewarding, but like any workout, it requires attention to detail and proper form to unlock its full potential. By addressing these common mistakes, you’ll not only improve your performance but also reduce the risk of injury.
Remember, practice practice practice! If you’re unsure about your form or want guidance, reach out and connect with Jodi and join KBStronger Training, where we focus on mastering kettlebell techniques while building strength, mobility, and confidence.
