It is essential that the proper technique is used in your kettlebell routines, especially when performing the kettlebell swing. Injury can result if the exercise is undertaken incorrectly, particularly to those people with a weak core or those prone to lower back or disc problems.
Common mistakes in technique when performing the kettlebell swing are explained in further detail below.
Not maintaining a neutral spine throughout the range of motion is the most common problem. Remember these tips:
- Don’t look up during the backswing. The head should remain in a neutral position so that the cervical spine (neck) is in alignment with the remainder of the spine and lower back.
- Equally as important is don’t look down and/or back at the kettlebell. This results in slumping or loss of posture and potential injury to the lower back. Remember that you want the neck and spine to remain in alignment throughout the entire range of motion at all times.
Another common mistake is to let the shoulders come forward so that the kettlebell swings in an arc or looping trajectory to low to the ground. This results in loss of posture and has the potential to hurt the lower back. Remember to keep the arms relaxed but the shoulders back.
Using too much arm and shoulder force to move the kettlebell is another common mistake. The movement and momentum of the kettlebell should come from the hip snap. Exaggerate the sitting down in a chair backswing motion to load up the hamstrings, thighs and glutes to ensure that the popping of the hips dominates the swing.
Bending the knees too much on the back swing is another common mistake. This results in a squatting motion instead of the sitting down in a chair motion. Picture yourself closing a car door with your rear and you will relise that the knee bend is only slight in comparison to a squat.
After the hip pop, the kettlebell should swing naturally in a pendulum motion to chest height. Although there is a technique called the American kettlebell swing which swings the kettlebell overhead above chest height, the traditional or Russian kettlebell swing should see the kettlebell go no higher than chest height. Once the kettlebell goes higher than chest height, the momentum of the kettlebell can lead to people leaning back causing hyperextension of the back and subsequent injury. The American kettlebell swing should only be undertaken by experienced kettlebell practitioners who have been shown proper technique and are able to maintain good form even when fatigue sets in.
Although less common, another mistake is where the kettlebell is not raised high enough. This results in a shallow pendulum effect and the kettlebell does not travel back far enough in the backswing. This ultimately leads to a poor hip pop as the hips, buttocks hamstrings and thighs are not sufficiently loaded. Accordingly, the arms end up dominating the swing leading to a loss of posture and poor exercise form.
Whilst the kettlebell swing looks simple, the proper technique is quite technical to ensure the correct form is maintained throughout the entire range of motion. More importantly, it is important to recognise when your form is starting to suffer once fatigue sets in from too many repetitions. Once your form suffers, you are more prone to injury, and you should cease performing further repetitions until you have recovered.
Like any other technical exercise or motion, practice makes perfect. By practicing and ensuring you maintain the correct form throughout the whole range of motion, you will be swinging like a kettlebell veteran in no time! Enjoy!