5 Most Common Mistakes Made with Kettlebell Training

Kettlebell training can be one of the most effective ways of increasing one or more facets of fitness, including strength, power, power endurance, strength endurance, cardiovascular fitness, mobility and agility.  However, there are some common mistakes people make with their kettlebell training that can lead to sub-optimal training or even injury.

Here are 5 of the most common mistakes people make with their kettlebell training:

1. NOT SEEKING EXPERT ADVICE.

This is a fatal mistake.  People think they've been weight training for a while, or that they're a qualified personal trainer, therefore will automatically be able to know how to lift a kettlebell.

The kettlebell is very different from barbells and dumbbells.  The body of the kettlebell sits away from its handle, giving the kettlebell a displaced centre of mass.  This displaced centre of mass means the kettlebell behaves very differently to dumbbells and barbells, which have the weight evenly dispersed on either side of the handle.

For example, having the kettlebell handle sit across your hand in the same position a dumbbell handle sites is not only uncomfortable due to the displaced centre of mass, but is also dangerous as it puts a lot of unnecessary stress on the wrist.

There is heaps of information on YouTube about kettlebell lifting but you need to be really careful, most of it is rubbish. Below is a clip of someone putting themselves forward as some sort of expert, but their hand position is way off and clearly they don't know what they're doing:

So, seeking expert advice will get you off to the right start, or help you resolve any problems you're having with your kettlebell training.

How do you know someone is an expert?  Well here are some questions you should put to them to see if they really do know their stuff:

a. Who have they trained under?

If there aren't some genuine Eastern Europeans in this list, beware.  Experts such as Valery Fedorenko, Vasily Ginko, Pavel Tsatsouline and Steve Cotter all run courses that are reasonably accessible in the West, so if a trainer hasn't trained under at least one of these, they haven't gone far enough to get their knowledge.  Phil Kourbatski is a trainer in Australia, who has a background as a trainer in the Russian military, so is another name you should look out for.

b. How many years experience have they had with kettlebells?

The bells haven't been here in Australia that long, but you'd want someone who has at the very least around 2 years intensive training experience with kettlebells.  This in and of itself is not usually enough, though, you need to be sure they've also sourced good information.

c. Correct hand position?

This is a dead give away, if a trainer doesn't know the correct hand position, they have no clue.  The correct hand position involves having the handle diagonally across the palm of your hand, with all the pressure on the heel of your palm. This enables you to have a neutral wrist.  No other hand position is acceptable or safe with kettlebell training.

d. Different styles of kettlebell lifting?

A good kettlebell trainer will have a good understanding of the different styles of kettlbell lifting (eg the sport or "soft" style and hard style) and their applications, irrespective of the type of training you actually want to do.  If they've never heard of Girevoy sport, or don't know how to apply its techniques, then you need to keep looking.

2. NOT SPENDING THE TIME TO GET TECHNIQUE CORRECT

It seems so simple and obvious, but this ties in with mistake number 1.  People often don't seek out expert advice and they are so keen to get big numbers or lift ultra heavy that they rush into things and don't take the time to get their technique spot on.

Good technique is vital, because it allows you to train safely.  Injuries are an athlete's worst enemy, and can be a massive set back.  A torn rotator cuff or disc bulge could negate months of training.

Good technique will also allow you to get those big numbers or lift really heavy, shoddy technique will only limit you. Marty Farrell, below, only weighs a few more kgs than the bell he is lifting, but his attention to his technique allows him to outlift guys double his weight:

There is a really good article on why getting your technique correct with kettlebell lifting is so important here.

3. NOT REVIEWING TECHNIQUE REGULARLY

It is easy to pick up bad habits, particularly if you're training alone most of the time.  Worse, you often don't realise what mistakes you are making - what you think you're doing and what you're actually doing can be quite different.

Particularly with the more technical lifts such as the snatch and Turkish get-up, you should get your technique reviewed regularly to ensure no bad habits have crept in.  Reviewing your technique may also help you break through plateaus in your training.

Checking in with an expert every now and again is the best way to know you're on the right track, there's nothing quite as effective as having someone look at your technique in person.

Videoing yourself regularly is also really helpful.  You can often pick up on areas where you can improve once you can objectively review your own technique.

4. GUYS - OVERESTIMATING THEIR STRENGTH

Because the kettlebell is so different to conventional weight training tools, you will usually need to start with a weight that is lighter than you're used to using.  Most guys will need to start with a 12kg or 16kg kettlebell to get their technique correct.

The displaced centre of mass means the kettlebell is harder to control and stabilise than a dumbbell.  Also, kettlebell lifting requires good thoracic spine mobility and shoulder flexibility, and most guys, particularly those who have done a lot of weight training, are tight in these areas.

So, put the ego aside and instead of making a bee-line for the 24kg or 32kg, drop the weight back and get your technique spot on first.  In the long run, it will enable you to lift heavier if that's your goal.

As you can see, 16kg is plenty for most guys to start with (note the hand position - the bell handle should be much more diagonal so the pressure is on the heel of the palm).

5. WOMEN - THINKING THEY'LL GET BULKY SO NOT INCREASING THE WEIGHT

A lot of women think that lifting weights is going to turn them into great big muscly meat axes, so they start with a 6kg or 8kg kettlebell and they stick with it, refusing to lift any heavier.

The beauty of kettlebells is that they won't make you bulky.  In fact, the best female kettlebell lifters in the world are usually between 60-65kg and they usually work with a 20kg or 24kg kettlebell.  The women in the below clips are extremely strong, but as you can see they aren't even close to bulky.

Progressively increasing the weight you're lifting is the only way to continue to get training effects from your workouts.  Your body will get used to the weight you start with reasonably quickly, and then it will stop adapting.  So if you want to continue to progress and reach your goals (whether they be goals for improved posture, weight loss, improved strength or improved cardiovascular fitness) you need to continue to challenge your body by lifting heavier weights.

So...

Training smart means getting good advice, striving to be a technically excellent lifter and progressing your training appropriately.

If you can avoid the common mistakes above, you will be sure to get the most out of your kettlebell training and you will reach your goals much faster.

For more information on kettlebell training you can go to our workshops website.