Parag Mhetre

Common Mistakes of Kettlebell Swing

March, 2017
The Master Responds

In recent years we have seen lots of gyms getting equipped with various crossfit equipment and often having Kettlebell workouts as an integral part of the training they provide. But at times in the course of training we end up doing wrong exercises and it can lead to long term injuries. This article will focus on mistakes to be avoided while doing the Kettlebell swing.

Light weight Kettlebell swing can be used for warm up, or while designing a workout program it can be used as a dominant workout for the lower back, hamstrings and glutes. When done correctly, the swing is a versatile exercise that trains every part of your body. But it's easy to mess it up in several ways.

BELOW POINTS WILL HIGHLIGHT THE CORRECT WAY TO DO IT:

SWINGING THE BELL BELOW KNEES

When you learn the swing from a regular trainer you will be usually told at the beginning of the swing to bend the knees and swing the bell below the knee. But this puts stress on the lower back and it should be avoided.

Remember the Kettlebell swing is front-to-back rather than up-and-down, so instead of bending down, ensure you use the hips to push the bells forward to produce the force.

ROUNDING YOUR BACK

Do you do this during deadlift? No, right? Same is the case when you swing the bells. So ensure that your back is straight and never rounded. Rounding it can put excess stress on the cervical.

Mastering the hip hinge is an art and it only comes through training, so keep training.

WIDER STANCE THAN REQUIRED

Majority of all Kettlebell workouts are done with shoulder width stance and not sumo stance. So ensure that you keep width similar to the stance of a squat, keeping toes pointing outward.

Make sure that both feet are pointing forward in the direction of knees.


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