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[thewhimsyofthings]

ditch the dogma and the othering, you human!

[firebladefitness]

Common Mistakes When Kettlebell Training

Becoming a proficient kettlebell trainee isn’t something that will happen after one or two sessions.  It takes many sessions, repetitions and hard work to perfect even the basic ballistic drills such as the swing, clean & snatch.

The initial complexity of some of the exercises means that mistakes will be made, especially if training without supervision of an experienced kettlebell instructor.  The following series of blogs shall highlight the 10 most common mistakes when kettlebell training and how they can be rectified.

Mistake 1: Not Maintaining a Neutral Spine

Arguably the most common mistake, particularly amongst inexperienced/poorly coached kettlebell trainees.  There are many reasons as to why flexion in the spine occurs such as weak abdominals, poor proprioception, tight hamstrings etc.  However, in my experience it is mainly attributed to trainees failure to push their bottom backwards far enough during the downward phase of a particular movement.

Let’s take a look at the two arm swing (see clip above) as an example.  As the kettlebell lowers back between the knees the bottom is pushed out in a similar fashion to sitting down.  Knees are kept stationary and are not creeping forwards, if they do it is a sure fire indication that the bottom is not being pushed back far enough.

Maintain head alignment with the spine, do not lift the head during the downward phase as this also has a negative impact on optimal spinal position.  Also, push the chest forwards and shoulders back.  Do not allow the weight of the kettlebell to pull you forwards resulting in curvature of the thoracic spine.

If you are unable to keep a neutral spine whilst performing a two arm swing then it’s time to get back to basics and master correct squat and romanian deadlift techniques.  Once this has been achieved, go back to kettlebell training and witness a marked improvement.

Warm-up thoroughly prior to kettlebell training, make sure joint mobility exercises form the lion share of the warm-up.

[firebladefitness]

Advanced Kettlebell Training: The Double Snatch

One arm kettlebell work is crucial when learning the basic moves such as the swing, clean and snatch.  However, in order to take your kettlebell training to the next level, start by practicing the fundamental drills using two kettlebells i.e. one in each hand. 

Double exercises demand greater power from the hamstrings and glutes as well as heightened core engagement.  Despite the obvious increase in intensity, I often hear clients proclaim that although they tire quicker using two kettlebells, it actually feels more natural due to the symmetrical nature the movement.  That said, if you’re new to kettlebell training I would strongly suggest that you start by mastering the basic one arm drills.

Conquer the art of doubling up by keeping things simple.  Below is a breakdown of the double snatch (see clip above):

-Grab two kettlebells (same size) and place them between feet and with the handles positioned horizontally.

-Adopt an athletic stance with feet slightly wider than shoulder width.

-Lean forwards and grab the handles by pushing the bottom out and keeping a neutral spine (akin to sitting down).

-Swing the Kettlebells back between the legs then quickly reverse the action by thrusting the hips forwards.

-As the kettlebells swing past the knees pull them in, keeping the elbows high and base of the kettlebells facing away from the body.

-As soon as the bells reach shoulder height, punch both arms forcefully and vertically until elbows are at full lockout.

-Bring the kettlebells down to the racked position (top of a clean), then swing them back between the knees and repeat the action.

-Ensure the vast majority of the power comes from a rapid hip thrust.  Some power is derived from the upper back and biceps during the pulling phase but do not let these muscles take over.

-Avoid pressing the kettlebells overhead.  The bells should almost feel weightless as the arms guide them overhead.  If unable to avoid pressing then drop down a weight.

-Loosen the grip during the punch through to lockout phase.  This allows the handles to rotate freely, avoiding bashing of the forearms

-Forcefully inhale during the upward swing, exhale as both bells are lowered to the racked position and back between the legs.

  The secret to the double snatch is speed.  Perform the exercise as quickly as possible, remembering to focus on a rapid hip thrust to power the kettlebells – not the upper body.  The primary issue is usually lack of speed during the lockout phase.  As soon as the bells are approximately shoulder height, punch both arms vertically as quickly as possible.  

 Another tip to avoid bashing the forearms is to hold both handles vertically; this encourages the kettlebells to travel around the wrists and not over them.

  Remember to warm-up and cool down thoroughly pre and post exercise.