Kettlebells are the latest craze now and for good reason too. Thousands of people report health benefits such as increased strength, fat loss and a general sense of feeling fitter ever since they started working out with kettlebells.
Top 5 Mistakes That People Make With Kettlebells – by Maxwell Alexander, MA, BFA, Certified Elite Fitness Trainer, Certified Bodybuilding Coach, Certified Sports Nutritionist
What’s really happening here is that more people are involving themselves in resistance training than before. This is probably due to the fact that it is a trend and people feel that it’s fun to jump on the bandwagon and join the rest. That’s basically what kettlebell training is. It is resistance training without dumbbells, barbells, cables, etc.
Only kettlebells and nothing more. Kettlebells also work the core muscles which are often neglected by most people. So now that more people are including resistance training into their routines, they are seeing improvements whereas in the past, all they probably did was some cardio activity.
There are many mistakes that people make when training with kettlebells. This article will enlighten you on what they are so that you can steer clear of these mistakes.
1. Ignoring the fundamentals
Kettlebell training is progressive. Many people do not have a strong grasp of the basic moves before progressing on to the intermediate and advanced moves. Worse is that most don’t even know that the moves are classified as beginner, intermediate and advanced. Not all moves are equal.
The 2 most important moves one should master in kettlebell training are the swings and Turkish Get Ups. All other moves are derived from these 2 moves. Master them and you will be a head above the majority of people training with kettlebells.
2. Not working progressively
People are so used to getting things fast and easy in today’s world that they expect exercise to be the same. Well, it’s not. You can just raise the weights and expect your body to handle it if it’s not accustomed to weight training.
Many guys use kettlebells that are way too heavy for their skill level.
Furthermore, when working with kettlebells, you will need to build up your static and dynamic stability. If you can’t hold a kettlebell above your head in a stable manner, you have no business pressing it.
Work from the ground up. Make sure your stabilizing muscles are strong before engaging in pressing moves.
3. Treating a kettlebell like a dumbbell
You can’t use kettlebells for bicep curls or other exercises that only dumbbells are suited for. Of course, for some exercises, kettlebells may be substituted for dumbbells. Knowing which exercises is the key to being effective and not looking foolish.
Kettlebells were made for training your core, thighs, butt and other muscles so often neglected. Use kettlebells for the exercises that were meant for kettlebells and not use them for dumbbell or barbell exercises.
4. Using kettlebells that are too light
I realize that one must train progressively but I’d recommend a minimum weight of 35lbs for men and 16lbs for women. Anything less is not optimal. Train with fewer reps in the beginning and progress on
5. Unnecessarily complicated workouts
Keep your workouts simple. Include a few different moves comprising of squatting, lunging, pulling, pushing, etc. Keep the workout at a high intensity and on a simple circuit.
Many people come up with unnecessary complex moves and ridiculous circuits just to keep the workout interesting. It just ends up confusing. You want to be focused on the training only and not a hundred other things.
These are the most common errors that people make. Avoid them like the plague and you will do just fine and the kettlebells will be your best friend in time to come.
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