So far, we have already discussed how the kettlebell training is effective in building strength and power. It is also clear that there is a wide range of kettlebell training tools available in the market, each playing a significant role. For instance, the kettlebell swing plays an important role in boosting the body’s endurance while also strengthening the posterior chain.
However, one thing that you have to bear in mind is that with kettlebell training exercises, it is not always fun and games. If you are a beginner, it is critical that you pay attention to what you are doing and how you are doing it to minimize the occurrence of injuries.
If you are just starting out, ensure that you get the guidance that you need from an expert fitness coach to help you learn how to use the kettlebell equipment the right way. Here are some of the common mistakes that you should look out for when using the kettlebell;
Mistake 1: Opting For A Heavier Weight
For beginners, it is very easy for one to get caught up with so much excitement and the temptation to push yourself too hard. Yes, the challenge is good, but you have to do it gradually so that the body is not in shock.
In other words, rather than jumping all in to start off with heavier weights, it is important that you start with what you can handle and progress slowly. When you add more weight than you can handle, you will only restrict in an improper form and increase the risk of having an injury.
Whenever you are training, always ensure that your safety comes first. The best way to do this is ensuring that you select the right weight of kettlebell. Consult with a professional when you decide to choose the weights to start training with. Ensure that you are not mixing up the measurements and weights by learning the difference between meters and centimeters; and pounds and kilograms.
Mistake 2: Generating Force By Using The Upper Part Of The Body
As mentioned earlier, the kettlebell exercises often utilize movements of the whole body. This is what makes the training sessions twice effective. Unfortunately, there are so many people at the beginner level who try hard to muscle up their way through these workouts. It is important that you realize how this might place unnecessary strain on your upper body and try not to do it.
Mistake 3: Swinging The Kettlebell Too Fast
One important thing that you have to understand is that when you swing the kettlebell too fast, you risk losing control and pulling your muscles, something that could result in serious injuries. While it is often fun to swing the kettlebell with so much force after a very long day, there is a chance that this might do more harm than good when your form is compromised.
Mistake 4: Focusing On Quantity
As a beginner, there is a high chance that you will be tempted to go overboard and push yourself too hard. If your trainer recommends that you start with ten reps, going higher than that might not be a good idea.
Trust me, finishing 20 reps with a bad form is even worse than never picking up a kettlebell simply because you are employing the wrong kind of technique. It is essential that you perform each kettlebell exercise as it is required so that you avoid the adverse effects that might cause injury. Adhere to guidelines before you can even attempt to perform any exercise at all.
Mistake 5: Putting On The Wrong Running Shoes
Like I mentioned earlier, the good thing is that you do not have to wear a special kind of shoe to do this exercise. However, this does not mean that you can wear shoes that place you at risk of injury. While it is so tempting to wear shoes with very thick soles, you have to understand that this might hinder your movements while working out.
When performing the kettlebell exercises, it is advisable that you wear shoes that allow you to naturally move your ankles, lower leg ligaments, and foot. Thick running shoes do not only cushion the heels but also tends to raise the foot off the ground causing your grip on the floor to be destabilized.
Remedies To Common Mistakes During Kettlebell Exercises
Remedy 1
Before you get your hands on any kettlebell, it is critical that you practice basic movements first. The best way to do this is by starting with a few mobility exercises just to warm the joints up. You can also start with lightweight objects like water bottles to practice kettlebell swings especially if you are a beginner. This ensures that you learn mobility without having to put yourself at risk of injury.
Remedy 2
For you to effectively and efficiently practice using the force derived from the whole body, it is critical that you consider practicing the kettlebell swings first. This will go a long way in helping you experience power being transferred from the lower parts of your body to the upper parts. Just bear in mind that your back needs to be kept flat and your glutes squeezed. Sooner or later, you will be proficient performing kettlebell workout exercises with so much zeal.
Remedy 3
The next time you perform the kettlebell swing, try to perform the movement with a slower and more controlled pace. This is very critical in stabilizing and strengthening the larger groups of muscles while lowering the risk of injuries. Therefore, it is very important for you to take control of the kettlebell while moving it downwards just as it is when moving upwards. Just like any other exercise, kettlebell swing requires you to control its movement when you bring it around the head and ensure that the shoulders are stable.
Remedy 4
For a beginner, it is advisable to start by simply setting yourself small targets. Focus your attention on completing at least ten reps before you perform higher reps. Once you can handle it, you can now add a small number of reps to your workout sessions bit by bit. It is better if you talk to your trainer about the problems you might be facing. While it is a good option to workout at home, it is important that you seek expert guidance especially if you have never used the kettlebell before.
Remedy 5
Wear flat shoes with a better grip of the floor. You could also choose to perform the exercises bare feet. When you get rid of sows, you stand a chance of strengthening your feet muscles and ligaments so that you have the freedom to move around seamlessly. Alternatively, you can choose to wear converse which has been proven to strengthen both the feet and the ankles.