The Kettlebell is a cast iron ball with a handle. It was introduced to the Western world by Russian strongman Vladimir Kettle-Jitsu in the late 1800s. The Russians use it for training, conditioning, and endurance.
The name “kettlebell” comes from its resemblance to a traditional cast iron stove or tea kettle of the same shape and size.
Kettlebell workouts are great for building strength, power, and endurance in your entire body. The most common mistake people make using kettlebells is not using them correctly. The ball should go between your legs, away from the groin area, and your hands should be on the inside of the ball to protect your wrists. If you want to use weights to increase the challenge, keep your back straight and lean back slightly while lowering the ball. For bending exercises like squats or deadlifts, feet should be shoulder-width apart, and knees should not extend past toes. Proper form will help avoid injury while maximizing your workout benefits.
Many people start with kettlebells because it is an excellent way to see results fast. However, some common mistakes beginners make can lead to injury. One must understand the basics of kettlebells and some of their functions to avoid this. Kettlebell workouts can be as straightforward or challenging as you want them to be, but without the proper knowledge, you could end up putting yourself at risk for injury.
I was in Las Vegas, and I got to talk to Coach Geoff Nuepert, Former Strong First & RKC Master Instructor, Co-Creator Original Strength, Author: Kettlebell Muscle, Kettlebell STRONG! and Former D1 S&C Coach, about “What is the Common Mistake Made with Kettlebells?
Here’s what Geoff has to say,
“One of the biggest mistakes people make when they do kettlebells is focusing more on the kettlebells and where the kettlebells are about their bodies. It’s not about the Kettlebell. The Kettlebell does precisely what your body tells you to do in response to how you move. So, if you can focus on how you’re going to move your body, the Kettlebell gives you feedback as to whether or not you move your body correctly. one great example is; that a lot of times, at the top of the swing, you will see the Kettlebell dipped down, and that’s because people are usually squatting when they do their swing, or they try to use their shoulders when they swing. We want the Kettlebell as the extension of the body. If I’m going to turn the Kettlebell, the Kettlebell is just extending out from my arms. That’s because my hips are driving that Kettlebell to that position.
This brings me to another point. Kettlebell exercises are dominant hip exercises; your hips drive them. So the most significant mistake people make is they squat in their swings.”
The Kettlebell looks intimidating, but it’s one of the most practical tools for an entire-body workout. Kettlebell exercises can strengthen your core, sculpt your arms and back (and a lot more). Kettlebell workouts are low-impact exercises you can do at home. There are plenty of ways to use the Kettlebell to make your life healthier and happier. Just make sure to avoid the common kettlebell mistake.