Implementing kettlebells into your workout can be a great way to add a full-body workout to your routine that increases strength and resistance. However, as with any equipment in our fitness center, there is a right way and a wrong way to utilize these highly effective weights. At best, you could be wasting your energy on inefficient exercise; at worst, you could cause serious injury to your body. Here are some common mistakes people make during these common kettlebell exercises, and what you should be doing instead.

Kettlebell Swing

The Right Way

Place the kettlebell on the floor directly in front of you and take wide stance. Grab the handle of the kettlebell with both of your hands. Using your hips as a hinge, bring the kettlebell between your legs. Then, using your core, propel the weight forward by contracting the glutes and thrusting your hips forward. The bell should go to roughly chest height, then gravity should bring it back between your legs. Repeat this move fluidly five times.

The Wrong Way

Some common mistakes people make during this move include:

  • Hyperextending the back as you stand, putting excessive pressure on the spine.
  • Squatting, rather than hinging at the hips, which focuses on the quads when it should focus on the hamstrings and glutes.
  • Not letting gravity take over to return the kettlebell between the legs, which put stress on the shoulders.

Kettlebell Front Squat

The Right Way

Gripping the bottom of the kettlebell with both your hands with your thumbs through the handle, hold the weight at chest height. Tuck in your elbows and squat, being sure to press into your heels to return to standing. Fully extend your hips at the top of the squat by squeezing your glutes. Repeat this squat ten times.

The Wrong Way

Some common mistakes people make during this exercise include:

  • Holding the kettlebell too far away from the chest.
  • Not tucking their elbows into the midsection.
  • Not fully standing up at the top of this move, which puts more focus on the quads as opposed to the hamstrings and glutes.

Kettlebell Overhead Press

The Right Way

Stand with your feet shoulder width apart with the kettlebell in the racked position. Use your arm to press the kettlebell straight overhead, not using your legs at all. Your arm should be fully extended next to your ear. Repeat this motion ten times on each side.

The Wrong Way

Some mistakes people commonly make during this exercise include:

  • Not using the proper racked position. People often go too wide with this, increasing the risk of shoulder injury and preventing them from using their core.
  • Failing to fully extend the arm at the top of the move.
  • Letting the arm fall away from the ear at the top of the move.

We hope that this blog can help with add kettlebells to your workout, but the best way to learn is with a personal trainer. When you come into our fitness center, Spunk Fitness, we can help you with kettlebell exercises. Take advantage of one of our fitness classes or personal trainers, or just come in and seek our advice. We are always happy to help our members at our fitness center! Come into Spunk Fitness today.