Common Mistakes of Kettlebell Training (Cleans and Presses – Part 1)
Posted on | May 10, 2008 | No Comments
Kettlebells are showing up in the gyms around the country. A very good thing – Russian Kettlebells are fantastic tools that improve function, fitness and overall wellness.
Typical scenario – gym owner get a bunch of requests for Russian Kettlebells from his members. Goes out and buys a set. Fitness Trainers start working this puppies into their client’s routines and that where we run into a problem – most trainers know very little about kettlebells and how to use them! Oh, the horrors that I’ve seen…
To keep everyone safe and happy I would like to outline common mistakes in Russian Kettlebell Training and show you how to fix it.
The most common mistakes while performing kettlebell cleans(lifts of kettlebells to the chest) are:
Mistake 1: Back is bent while performing swings, cleans or presses.
Prevention/Correction:
* Hold one or two kettlebells at various positions
* Upright rows of one or two kettlebells from various squating positions(low, medium, high)
* Cleans of one kettlebell(light enough to keep your back straight)
Mistake 2: Arms are bent while completing first part of Kettlebell cleans(lifting kettlebell(s) onto chest). Having bent arms is bad because it prevents proper engagement of back and leg muscles.
Prevention/Correction
* Hold kettlebells at dead hang at various heights.
* Kettlebell shrugs with going up on your toes
Mistake 3: Athlete is not locking legs and hips. As a result kettlebells do not go high enough and often pull forward making the athlete lose balance.
Possible causes of this are:
* Weak back and leg muscles
* Kettlebells are too heavy
Prevention/Correction
* Hold light kettlebells while keeping shoulders in a shrug position and on your toes.
* Do cleans out of higher stance
* Barbell or Kettlebell Squats
* “Springy” jumps out of a squat position with barbell on the shoulders
More kettlebell training mistakes and the way to correct them in Part 2
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