3 Common Kettlebell Mistakes and How to Fix Them

Kettlebells are an incredible tool for building strength, improving endurance, and developing functional fitness. It’s the modality that we use the MOST in our space. We love kettlebells. But like any form of training, improper technique can lead to inefficiency or even injury. Let’s dive into three common kettlebell mistakes that we see and how to correct them so you can get the most out of your training.

1. Using Your Arms Instead of Your Hips for the Swing

The Mistake: One of the most frequent errors in kettlebell swings is turning the movement into a shoulder or arm exercise rather than a hip-dominant one. This not only limits your power but also unnecessarily strains your shoulders and forearms.

The Fix: Focus on the hip hinge. Think of your hips as the driving force behind the swing. “Hips drive, arms guide!” Here’s how to refine your technique:

• Stand with feet shoulder-width apart, kettlebell about 1-2 feet in front of you.
• Hinge at your hips by pushing them back as if you’re closing a car door with your glutes.
• Grip the kettlebell firmly at the horns and hike it back and up between your legs (just like a Center snaps the football behind!)
• Snap your hips forward, generating power from your glutes and hamstrings, while keeping your arms relaxed. The kettlebell should float to shoulder height with no active lift from your arms.

Drill it: Practice deadlifts to reinforce the hip hinge and engage your posterior chain effectively.

2. Bent Wrist Instead of Neutral Wrist

The Mistake: A bent wrist during exercises like cleans, snatches, or presses can cause discomfort, reduce power transfer, and increase the risk of wrist strain.

The Fix: Keep a neutral wrist position. Here are tips to help:

• Think of your wrist as an extension of your forearm, avoiding any excessive bending forward or backward.
• During cleans and snatches, let the kettlebell handle rest diagonally across your palm, with the weight sitting on the forearm rather than in your hand.
• When pressing, ensure your wrist stays stacked directly over your elbow and in line with the kettlebell.
• If you struggle with wrist positioning, consider using wrist guards for support until you build strength to hold it correctly. Also, remove your watch! Keep in mind that the back of your wrist MAY be sore at first, but it DOES get easier!

Drill it: Practice holding the kettlebell in the rack position, focusing on wrist alignment and letting the bell rest on the back of your forearm rather than gripping too tightly.

3. Squatting Instead of Hingeing During the Swing

The Mistake: A common issue with swings is squatting rather than hingeing, which shifts the movement away from the glutes and hamstrings.

The Fix: Master the hip hinge. Here’s how to correct your form:

• At the bottom of the swing, your hips should move back, not down. Think of your torso as tilting forward like a teeter-totter, with your hips driving the movement.
• Keep your knees soft but not bent as in a squat.
• Focus on sending your glutes backward rather than lowering your body straight down.
• Record yourself to check that your shins stay more vertical throughout the swing.

Drill it: Practice Romanian deadlifts with a kettlebell to reinforce the hinge pattern and train your body to prioritize the posterior chain.

Final Thoughts

Kettlebell training is as much about technique as it is about strength. Here at the HOUSE we are very knowledgeable in how to use the kettlebell. Many of our coaches are certified either by RKC, StrongFirst, DSPCC, KBCU, or ALL OF THE ABOVE! By correcting these common mistakes, you’ll train more effectively, reduce the risk of injury, and unlock the full potential of this versatile tool. (It’s our favorite!)

Want to perfect your kettlebell form? Join us at Empowerhouse Gym, where our expert coaches will guide you every step of the way. Book a No Sweat Intro today and swing smarter, not harder!