Hey it is Cody Bramlett. Rick asked me today to put together a video for you on 5 Mistakes People Make with the Kettlebell Swing.
I want to share with you the five biggest mistakes I see and the dangers I see in the kettlebell swing.
Now, the reason I put this video together for you today is I just taught a class of about 15 new people and they are all doing these things wrong. So, I want to make sure that you understand at home how to use a kettlebell correctly so you can avoid these five dangerous injury-causing mistakes, so you don’t have to get hurt, and you can keep having an amazing time and get the results you want.
5 Mistakes People Make with the Kettlebell Swing by Cody Bramlett
Mistake #1 – Keeping the Weight on the Heels or Toes
What’s the first one?
It’s keeping weight in the heels.
People tend to keep their weight in the heels on kettlebells. In their swing, they look like tipping birds. I can barely even do it.
You don’t want to do that.
You want to imagine that on your foot, all four corners of your foot are pushing into the ground.
I want the majority of the weight to be about half way on my foot, that’s where I am pushing the weight of my body in. When you do that your body stays more centered, sticks solid on the ground planted like a tree and you’re not going to hurt yourself with your stayed, perfect footing.
Keeping the feet planted, that is rule number one! That’s the first thing you want to avoid: keeping the weight in the heels.
Mistake #2 – Head is Not in Neutral
Second, people will have their head not in a neutral position.
We don’t want our head down and we don’t want our head cranked up.
We want our spine neutral, our head neutral.
And, both positions put us in a disadvantage because we are no longer in alignment and any funny tweaks, or twists, or pull in the arm, too much weight, too much exertion, you are going to hurt yourself, especially your shoulders.
The place you are going to feel it is right here in the shoulder and right here in the lower back.
We don’t want those injuries.
So, the second thing we should avoid is not keeping your spine in a neutral position. So what you’re going to do is try to keep your head tall and long. I just sit down with the belt, nice and neutral. Your eyes can come up but don’t crane your neck, long spine behind the back, swing! Nice long spine.
Everything is good. You’re not going to hurt yourself. Perfect motion, perfect safety and you’re avoiding the second, number two injury that happens in the kettlebell swing.
Mistake #3 – Wrong Bell Placement to the Hip
Number three is the bell and hip placement.
A lot of beginners, even non-beginners – it is quite disturbing – are doing the swing wrong.
What’s happening is, you’re swinging down low – doing this is called SWEEP. You’re sweeping the ground, which is very dangerous to do. When you do that, the bell pulls your shoulders forward, disconnecting you from the connection in the back, rounds your spine outing you in a potential injury there, and also hold your quads a lot more.
This leads to you getting exhausted fast because your quads are sucking up the oxygen. Your shoulders are not connected to your back so you’re disconnected there and you’re rounding your spine. This leads to the loss of that wonderful neutral spine.
The toasting of yourself and getting too tired, too fast causes everything to run downhill, snowball, and injury happens.
We don’t want that!
Remember, hand to inner thigh and bell to your butt. Hand inner thigh, bell to your butt. Keep everything tight and it makes it safe. So number three, make sure to avoid the wrong placement of the bell to your hips.
I will be back with the last two mistakes tomorrow and put them up on ShoulderPainSolved.com
You can check out the program that Cody uses at his Kettlebell gym with this clients here.
Cody Bramlett is a kettlebell fat loss expert with over 7 years of experience training clients with kettlebells. He was one of the top trainers at the first kettlebell gym in the United States before starting his own gym and creating his online programs. Cody is a RKC instructor who is FMS certified, Yoga Alliance certified and Z Health certified. He holds a BS in Business Management from San Diego State University.