Want to build strength with kettlebell swings? Beware of 3 common mistakes that can lead to big NGs

◎ Features of a standard kettlebell swing:

● Don’t wear shoes, flat shoes are acceptable, but barefoot is best.

● Keep your spine straight and you can also stretch it slightly upwards.

● The direction of movement of the kettlebell should be consistent with the movement of the hips.

● The tibia of the calf is perpendicular to the ground.

● A straight line can be formed from the shoulders to the bottom of the kettlebell, and this line should be maintained throughout the movement.

● When you reach the upright portion of the movement, there should be a vertical line from head to toes.

● When in an upright position, the gluteal muscles, abdominal muscles, quadriceps (front thigh muscles) and latissimus dorsi should all be engaged.

● During the entire process, your heels and toes should not leave the ground.

● The shoulder blades should remain contracted inward throughout the entire process.

If you make mistakes during practice, you need to adjust your posture in time. The following are some common errors and their solutions.

★Common mistake 1:

Use your arms to lift the kettlebell, not your hips.

◎Solution:

Practice swinging with a towel. Wrap the towel around the handle of the kettlebell and then grab the ends of the towel close to the handle of the kettlebell. Practice the kettlebell swing while continuing to bring your shoulders to the bottom of the kettlebell, maintaining a straight line.

★Common mistake 2:

As you swing the kettlebell back, use a squat instead of a hip flexion movement.

◎Solution:

Have a coach by your side to assist. Slowly swing the kettlebell backwards, and when the kettlebell passes between your legs, have your coach use his hands to slightly increase the force of the swing. Make sure you have the correct posture during the operation.

★Common Mistake 3:

The body is not stabilized, for example, when the body leans backward severely, or when the limbs are stretched out, the hip muscles do not exert force.

◎Solution:

If you don't deliberately tighten your muscles when doing kettlebell swings, your back will not be in the correct posture and you will be more likely to get injured. If you don't know how to tighten your muscles, you can practice the normal plank pose without weights to get a feel for the correct upper body posture.

Once you can do the double-arm kettlebell swing safely, correctly, and effortlessly, you can try the one-handed swing. The precautions are the same as for the two-handed swing, the only difference is that you only use one hand to hold the kettlebell. A common mistake when swinging the kettlebell with one hand is to apply force forward with the power hand during the swing of the kettlebell.

If you find this happening, try to quickly and lightly grab the handle of the kettlebell with your other hand when the kettlebell swings to the highest point, to avoid applying forward force with the hand that originally held the kettlebell.

The kettlebell swing is a fantastic exercise that has many potential benefits and is the fundamental basis for all kettlebell training. For most people, this movement feels strange and unnatural when they first learn it. But once you learn the correct and proper movements, in addition to being able to complete other kettlebell exercises naturally, you will also find that your body is more mobile than before.

When you first start doing this training, it is best not to exceed 15 times per round. Sufficient rest time is needed between each movement cycle, otherwise the chance of injury will increase significantly.

This article is from Dashi Culture's "Palm Gym"