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The Kettlebell Swing is one of the most powerful exercises you can do with a kettlebell. However, there's also a range of mistake you're bound to do if you have never touched a kettlebell before. In this video, I want to help you out in order for you to avoid the most crucial ones.
Mistake #1 - You're not aware of the Kettlebell Swing variants
The most important Swing variations are the Kettlebell Sport (Endurance), Hardstyle (Explosive Strength) and Hybrid Swing (Mix). All three serve different goals so make sure you understand, which one you're currently engaging yourself in.
Mistake #2 - You rip it and grip it
Good technique is taking care of the soft tissues; especially your palm skin. Don't make the mistake of thinking that kettlebell training equals walking around with bloody hands.
Mistake #3 - You don't know the difference between the Hinge and the Squat
The (hip) Hinge is one of the most crucial movements in kettlebell training. Don't make the mistake of misinterpreting the Hinge with a Squat.
Mistake #4 - You're NOT hinging enough
Beginners make the mistake of not engaging their posterior chain (hamstrings, glutes) enough. The resulting problem is a hip hinge, that isn't fully developed.
Mistake #5 - You're EXAGGERATING the Hinge
Like everything in life, kettlebell training is nuanced. If you do the Kettlebell Sport Swing for example, you can use the so called "Lower Back Stretch" mechanism; coined by Honored Master Of Sport Valery Fedorenko. This means, that your Hinge is not as extreme as in other variants of the Swing.
Mistake #6 - You swing away instead of UP
If it feels like the kettlebell is about to fall outside your grip any moment, you might be swinging away instead of up. You can correct this by using the "Wall Drill": • 3 Breathing Techniques...
Mistake #7 - You are arm-dominant
Beginners usually make the mistake of using their arms too much in the Swing. This problem ties into mistake #1.
Mistake #8 - Your timing is off
In kettlebell training, we've coined an acronym called "ABC": Arm-Body-Connection. Try to remember this important guideline: Increasing the time your arm is connected to the body and decreasing the time the arm is disconnected from the body.
Mistake #9 - Your take off is off
The Kettlebell Swing is part of the Illuminati; did you even know that?! Jokes aside, there's a technique you need to use if you don't want to waste your first rep. We call it the "Triangle". If you're not aware of this important setup-technique, you'll always make a big mistake before you even start swinging.
Mistake #10 - Your using the wrong weight
Proper weights are instructive; so use them accordingly. This mistake ties into understanding what Swing variant you want to engage yourself in.
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