Kettlebells can be used for a variety of workouts, and can be a great piece of exercise equipment to use in the home or gym. However, it’s so easy to make mistakes when using the weights. As a professional personal trainer, I know the many mistakes people can make when using kettlebells, and here they are…
The Weights Are Too Heavy for You
The weight in a kettlebell is distributed differently to a dumbbell, due to its shape. However, many people often believe they can handle the same weight of a dumbbell, not realising they might actually have to drop down in weight to use it effectively. Start off lightly to avoid injury until you find a weight you feel comfortable with, and only perform 5 to 10 reps at a time with the right form.
You’re Wearing the Wrong Shoes
You probably think you have to wear comfortable shoes when exercising, don’t you? Well, often you do, but not when it comes to kettlebells. Now I’m not saying to wear uncomfortable footwear, but it’s important not to wear shoes with thick soles, because they will prevent your feet, ankles and lower ligaments from moving naturally. To gain an effective weight distribution of the kettlebell, it helps to have a natural grip on the floor, so opt for a minimalist shoe or consider going barefoot.
You Have the Wrong Grip
How you hold a kettlebell will determine how effective your workout will be. It is important the weight is distributed evenly through a full grip. When racking the kettlebell, you must have your hand wrapped firmly around the handle, with it resting against your wrist and forearm. If you fail to do this, I’m sorry to tell you that your form is all wrong and you’re asking for an injury.
Your Kettlebell Swing is Wrong
The kettlebell swing is one of the best forms of resistance and cardio training, challenging many muscles in your body. However, for it to work, you must master the swing, which many people fail to do initially.
Stand with your fee slightly wider than shoulder width, pick up your kettlebell and start with a backswing. Always swing back and then forward, titling your torso to a 45-degree angle, but never farther to avoid a back injury.
You’ve Given Up on Your Kettlebells
Kettlebells are one of the most flexible pieces of exercise equipment on the market, because they can be used for a variety of workouts. However, many people will often leave their kettlebells to gather dust, because they didn’t like the first one they used – but that doesn’t mean you should give up on them all together. As mentioned earlier, you could be performing an exercise wrong or have picked up the wrong weight. Kettlebells are a great way to target different areas of the body, so don’t give up because the first few times didn’t go to plan. You’ll soon love them.
If you are looking to buy some kettle bells then here are a few links that you may find useful: