Kettlebell Training: Mastering the Kettlebell Swing Common Mistakes to Avoid




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Kettlebell Training: Mastering the Kettlebell Swing Common Mistakes to Avoid

Starting Kettlebell training is like to wading into unfamiliar waters, stepping forward only to realize that the bottom isn’t where you anticipated, and suddenly you’re delving deep into the depths of unknown Kettlebell knowledge. But try not to worry, I’ll be your life jacket and keep you afloat, read this Kettlebell Training Common Questions and Mistakes to know exactly what you need to get started with kettlebell training.

My name is Theodore I’m 31 Years old at the age of writing this blog and I train with Kettlebells 3 to 4 times a week. For years I trained at the gym using heavy weights and machines to lose weight and gain muscle. While I did get to the weight I wanted to reach and look good, there was something missing. I wasn’t training my most important muscle of all: My Heart. It’s all very well having a good looking body, but it means nothing if your heart and cardiovascular health is being left neglected. In this day and age we see too many “big” body builders pass away at an early age due to their poor cardiovascular and heart health. That’s how I found Kettlebell training.

Kettlebell training is effectively a hybrid of cardio and muscle workouts. When I started Kettlebell training I followed several creators on TikTok and replicated what they did. The only issue was, yes I was strong and I could carry heavy kettlebells… But I couldn’t even complete the firstworkout. My cardiovascular health was that of an overweight unhealthy person, I had to go back to basics. So I put down that 32kg Kettlebell and I picked up a humble 8kg Kettlebell, I focused on completing the movements properly. Guess what? It was just as difficult with the 8kg as it was with the 32kg.

Being able to breath through your workouts is crucial and if this means you lower weight of the kettlebell then do it because your body will thank you. Work up gradually when you are finding kettlebell training too easy it’s time to jump up to a higher weight. I am 6 months into my personal Kettlebell training and I am on 24kg kettlebells now, I can lift a lot higher but my cardio just isn’t where it needs to be to manage those heavy weights, after all this is your entire body moving, not just one muscle group.

Kettlebell workouts to get started

I wrote an article dedicated to various kettlebell workouts to get you started in your personal kettlebell workout journey. Check it out here and I think if you give it a go you will get the result you are looking for!

What I’ve learnt from 6 Months of Kettlebell Training

Here’s what I found when I stopped Ego lifting in my Kettlebell training: The workouts were just as hard with a low weight as they were with a heavy weight, your body needs to get used to moving around in a functional athletic way before you start to take on heavier weights. Make your heart and cardio healthy before you start to worry about your weight loss. Take care of your heart and your heart will take care of you.

Kettlebells training works your entire body and even your mind. I know it sounds wishy washy but when you’re 9 sets done and you’ve got 1 set left but you’re sat down breathing like a gazelle that’s just escaped the clutches of a hunting lion, it’s time for you to tell your brain you aren’t going to give up and you’re going to push through the pain to get that final set completed!

Your first workout will likely leave you feeling aches and pains for literally 7-10 days. Don’t think that aches and pains is a sign to not workout, it’s just a sign your body is building muscles where you didn’t have them previously. What you can do is take 1-2 days off to rest and recover but then get back to the gym and do another workout, yes it will be painful and it will give you more aches, but it will actually speed up your recovery and encourage your body to keep burning that fat.

Rest and recovery are mega important, but being soft creatures that we are today we often think we need more rest and recovery than we actually do. When I started, I made a mistake: I did 1 workout with Kettlebells then took 5 days off until I had “fully” recovered, but soon I realised I was slowing my own recovery by not going even when I have a few minor aches. It’s much better to take 1-2 days off then go do some more training (Taking it easier than usual). This will allow your body to recover faster due to your blood circulating better and it will naturally make your body more accustomed to working out.

Just going through the motions at 50% effort is better than doing nothing and “waiting” for your body to recover 100%. The good news is after about 4-6 weeks of consistent Kettlebell training your aches and pains will greatly diminish and you will hardly notice them. This means you’re becoming accustomed to the training and your body is turning into a fat burning machine, this is where I started to notice the biggest results.

Avoid These Mistakes Training with Kettlebells: Careful of Forearm Pains

First of all we must address the biggest mistakes which I quickly rectified: Kettlebell Clean Press. When pulling the kettlebell up and pressing it clean into the air it’s hard to not flip the kettlebell and hit your forearms when it comes to rest. This is because there is a careful technique you must learn when doing a kettlebell clean press.

To do a kettlebell clean press start practicing by gripping the kettlebell on the top corner of the kettlebell handle. This is so that as you fling the kettlebell up you can naturally turn your wrist and your arm letting the kettlebell swing up around your arm rather then down to hit against your forearm. Changing your Kettlebell Clean technique will save you a lot of bruising on your forearms, bruising I sadly had up until I learnt better! For an example I have found a good video with a perfect example of this in action.

What is Functional Training?

Functional strength is training your muscles in a type of exercise that focuses more on improving the body’s ability to perform everyday movements and activities. It involves training multiple muscle groups simultaneously and preparing the body for real-life movements. My dad is a builder and he’s always been so much stronger than any bodybuilder I’ve ever met. The average builder is stronger than the average body builder because their strength is functional, not for aesthetics.

Functional weight training typically involves a combination of strength, stability, balance, flexibility, and endurance exercises. When training with Kettlebells you can can customize your training to meet specific functional fitness goals. This type of training is often used by athletes, but it can benefit people of all fitness levels and ages.

Buying a Kettlebell Things I wish I knew when I started

Alright, let’s talk kettlebells and what to keep in mind when you’re in the market for one. If you’re gearing up for a killer workout (like the ones I’ve got lined up for you below), having a kettlebell is a must. Here’s the lowdown on what to look for when you’re buying one, coming straight from someone who’s been there (me):

First, that grip – it’s got to be textured. None of that smooth stuff, or you’ll be dropping it all over the place. And hey, you want to know the weight without squinting at it, right? Look for some color coding on that kettlebell, so you can grab the right one in a snap. Finally, check out the handle – it needs to be wide enough for a two-handed grip, or you’ll be in for some awkward moves.

To save you the trouble of hunting down the perfect kettlebell, I’ve done some digging and found an online store that ships worldwide. They’ve got top-quality kettlebells that check all these boxes. Check out the one below – I reckon it’s the best bang for your buck with all the features you need.

Kettlebell 6kg, 8kg or 28kg – World Wide Shipping!

Lower Body Kettlebell Workout


  • Gravity cast for more
    consistency and durability.
  • Powder finish for better grip during strength and endurance work.
  • Color coded—so you’ll never accidentally grab two mismatched kettlebells again.

Kettlebell Swing Common Mistake and Low Back Pains

A massive mistake that I made on my first Kettlebell training session and I think many people make this mistake when performing kettlebell swings is using their lower back instead of their hips to generate swinging power. This is really bad form and can give you a serious back ache and potential injury.

What I would call proper technique for a kettlebell swing would involve hinging at your hips, engaging your glutes and hamstrings. Then driving the power of the swing from your hips. However, if you rely too much on your lower back, it can become strained and overloaded. When the lower back takes on excessive load during the swing, it can lead to muscle imbalances, tension, and ultimately, pain. To prevent low back pain, it is important to focus on using the correct muscles and maintain a neutral spine throughout the movement. Engaging the glutes and hamstrings will help to distribute the workload and protect the lower back.

Proper Technique Proper Swing

Look I am a 31-year-old guy committed to 3-4 days of kettlebell workouts per week, it’s never easy, always hard especially keeping good kettlebell form but getting it right means the benefit is so worth it! Nailing the proper kettlebell swing technique is my goal.

1. The Grip:

  • Hold the kettlebell handle firmly, combining stability and flexibility for complete control during the routine. Your grip positioning changes depending on if you are doing a swing or a snatch. Change your grip appropiately.

2. Stance Matters:

  • Stand with feet shoulder-width apart and evenly distribute your weight between them.

3. Precise Alignment:

  • Ensure your body is parallel to your workout area, aligning your shoulders, hips, and feet accurately. Tense your abdominal muscles to prevent bending your back during Kettlebell swinging.

4. The Swing Motion:

  • As you initiate the swing, focus on a smooth, controlled motion with natural wrist hinging during the takeaway. Driving power from your glutes and legs, never use your back to swing.
  • At the top of the swing, pause briefly to prepare for the downswing.
  • Remember, the power for the swing should come from your hips and glutes, not your lower back. If you feel lower back pain, refocus on using your hips and glutes for power.

The Kettlebell Swing

As someone who incorporates kettlebell training into my personal fitness routine, I’ve come to appreciate the incredible versatility and effectiveness of kettlebell exercises. The kettlebell swing, in particular, has become a staple in my kettlebell workouts. I’ve learned that the common mistake many make is not fully understanding the importance of the hip hinge during this exercise. Properly engaging the hips, lower back, and glutes is crucial for not only building strength but also preventing injury. It’s an endurance-building repetition drill that challenges both the upper body and lower body, offering a well-rounded workout.

The Kettlebell Snatch

Additionally, the kettlebell snatch and deadlift have significantly improved my overall strength and power. My kettlebell trainer emphasized the importance of maintaining a strong hinge position and utilizing the forearm and grip strength, which has translated to greater stability in other exercises. Kettlebell training has not only reshaped my physique but also enhanced my endurance and functional fitness. It’s a dynamic training method that continues to challenge and motivate me on my fitness journey.

Master the Hip Hinge Use Kettlebells Carefully

Within my training I’ve come to appreciate the importance of mastering the hip hinge technique. I have found that as I have mastered this my cardio has improved and I no longer injure my back while training with Kettlebells.

This fundamental skill not only enhances the efficiency of my workouts but also plays a crucial role in preventing back injury. It’s so important to use kettlebells carefully, especially when engaging in movements that heavily rely on the hip hinge. By focusing on driving the power from your glutes, hips and legs, I’ve not only seen significant gains in strength and flexibility but have also minimized the risk of strains or missteps during my kettlebell training sessions.

Expert 6 Week Programme for Kettlebell Workouts

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Get real results. Onnit made sure to test it with as many different people as possible from athletes to average levels of fitness, this is for everyone.

Not sure on whether it’s worth it? I get it, I wasn’t sure either but then I scrolled down and read the reviews from their customers.

Kettlebell Workout 5 Common Errors

First, improper form takes the lead as a big no-no. Injuring yourself to complete a set is just simply not worth it. Maintaining the correct posture and driving movements from your hips and legs instead of your back during these exercises is paramount to ward off injuries and optimize results.

Second, lifting a kettlebell that’s excessively heavy can lead to problems. Starting with a weight that exceeds your capability often results in poor form and the potential for strains or injuries. Also consider that you might be “strong” enough to carry heavy weight but is your cardio good enough to move that weight? I had to personally go to a lighter weight and gradually progress up as strength and cardio improved.

Third, a frequently mistake I notice in the gym when doing Kettlebell workouts is neglecting to warm up. Warming up is a critical step in preparing your muscles and joints for the workout, reducing the risk of injury.

Fourth, not fully utilizing the range of motion is another common blunder. To achieve the best possible results, it’s essential to stretch and contract your muscles fully in each exercise.

Lastly, disregarding your body’s signals is a fifth error to watch out for. Listening to your body’s cues, knowing when to push harder or when to rest, is crucial. If you can’t catch your breath don’t go for another round until you can. If your back hurts, adjust your technique. Ignoring these cues can result in overexertion and potential injuries.

Proper Form and Technique Holding your Breath

Alright, listen up, because it’s time to cut the excuses and get real about kettlebell workouts. The first major blunder people make is picking the wrong kettlebell size, setting themselves up for muscle and joint strains. This is not ego lifting, this is about fitness and functional strength. It’s a marathon not a race.

Second, having a sloppy grip can not only lead to wrist discomfort but also means you’re wasting your precious workout time with inefficient movements. Get a grip, literally – use those fingers, not your palms, for better control. Now, here’s a big one – if you’re rounding your back during exercises, you’re asking for trouble. It’s like an open invitation to spine strain and a higher risk of injuries. So, focus on a neutral spinal alignment, engage that core, and get it right.

And here’s a truth for us all: if you’re relying on momentum rather than control, you’re shooting yourself in the foot and making your progress slower. Effective workouts come from precision, not sloppiness.

Lastly, there’s no excuse for skipping warm-up and cool-down routines. That’s just asking for muscle imbalances and flexibility loss. You’ve got to treat your body right by properly prepping it and caring for it post-workout. These aren’t just suggestions; they’re essential steps to make sure you’re on the right track to crushing your fitness goals with kettlebell workouts. So, ditch those mistakes, work hard, and get ready to see some serious gains!

Engaging in Kettlebell Swings

Kettlebell workouts have become quite popular lately because they give you a great full-body workout in a short time. But just like with any exercise, there are some common mistakes to watch out for.

1. The Right Weight:

One mistake is trying to lift really heavy kettlebells from the start. It’s better to begin with a weight you can handle and slowly make it heavier as you get stronger. Even if you are strong, go with what your body can handle. Just because you can lift the weight doesn’t mean your cardio is ready for that weight.

2. Good Form Is Important:

Using the right body position is also crucial. There is no corner cutting, do it right or don’t do it at all. Keep your back straight, use your core muscles, and bend at your hips and knees to avoid injuries and get the most from your workout.

3. Take Your Time:

Don’t rush through the exercises. Doing them slowly and with control helps you work your muscles effectively and means you’re more mentally present to do the exercises properly.

4. Warm-Up Matters:

Before you start a kettlebell workout, always warm up properly. A warm-up that stretches the big muscle groups helps prevent injuries.

5. Rest Days:

Don’t forget to rest! Give yourself at least one day between kettlebell workouts to let your muscles recover and grow stronger. Be cautious not to take too long off between workouts. Even if you need to take time and go through the motions at 50% effort while being achy, this is better than leaving it 3 or 4 days with no exercise.

Advanced Kettlebell Work

Kettlebell workouts are gaining popularity for their effectiveness in building strength and endurance. However, like any workout, there are common mistakes that can hinder progress or lead to injury. One such error is using a kettlebell that’s too heavy. Starting with a manageable weight is crucial to maintain proper form and prevent muscle strain. Another mistake is an incorrect grip. It’s essential to maintain a firm grip on the handle for control during the exercise.

Additionally, failing to engage the core can lead to back pain and instability. Keeping the core muscles active and maintaining proper form is essential throughout the workout. Poor form, especially during exercises like swings, can be detrimental. Using the hips instead of the arms to generate force is vital to avoid unnecessary strain on the shoulders. Lastly, rushing through exercises without paying attention to form can reduce their effectiveness and increase the risk of injury. It’s essential to invest time in learning the correct technique and performing exercises with control and precision. Avoiding these common errors will help you maximize the benefits of your kettlebell workouts while minimizing the risk of injury.

Kettlebell New Workout Fat Loss and Build Muscle

Kettlebell workouts have gained popularity recently due to their effectiveness and efficiency. However, like any exercise, common mistakes can occur when using kettlebells. One frequent error is improper form; maintaining the correct posture throughout the exercise is essential to prevent injury and maximize results. Another mistake is choosing the wrong weight for your kettlebell. Using a weight that’s too heavy can lead to muscle strain or more severe injuries, while one that’s too light may not provide the full workout benefits. Skipping warm-up is also a common blunder. It’s vital to warm up your muscles before any kettlebell workout to prevent fatigue and reduce the risk of injury.

Another mistake is not engaging your core during exercises, which is crucial for maintaining stability and protecting your back. Lastly, rushing through the exercises is a common error. Performing kettlebell workouts with slow and controlled movements is important for effective muscle engagement and injury prevention.

Mastering the Kettlebell Squat with Neutral Spine

The kettlebell squat is a fundamental exercise for building strength and stability in your lower body. To perform it effectively and safely, maintaining a neutral spine is crucial. To master the kettlebell squat with this neutral spine technique, start by standing with your feet shoulder-width apart. Hold the kettlebell with both hands in front of your chest, keeping your back straight and engaging your core. As you begin, sit back into a squat position, ensuring your knees align with your toes and your heels stay firmly on the ground.

As you lower yourself, make sure to maintain a neutral spine by avoiding excessive rounding or arching of your back. The goal is to reach a comfortable depth where your thighs become parallel to the ground. To rise back up, push through your heels and squeeze your glutes to return to the starting position. As your strength and form improve, you can gradually increase the weight of the kettlebell. By mastering the kettlebell squat with a neutral spine, you’ll develop a strong and functional lower body while minimizing the risk of injury.

Kettlebell 6kg, 8kg or 28kg – World Wide Shipping!

Lower Body Kettlebell Workout


  • Gravity cast for more
    consistency and durability.
  • Powder finish for better grip during strength and endurance work.
  • Color coded—so you’ll never accidentally grab two mismatched kettlebells again.

Kettlebell Problems and Answers

Problem 1 – I don’t have any kettlebells

If you don’t have any kettlebells, there are still options to explore. One choice is to invest in a kettlebell or two, starting with a weight that suits your current fitness level. Alternatively, you might consider joining a local gym that provides access to a variety of equipment, including kettlebells. Another option is to explore bodyweight exercises and routines, which require no equipment at all, and can be highly effective for strength and fitness. Ultimately, it’s all about finding a solution that aligns with your goals, budget, and preferences to ensure you can continue your fitness journey successfully.

Problem 2 – I’m a kettlebell Noob

If you’re a kettlebell newbie, don’t worry – everyone starts somewhere! To get started, consider investing in a moderately weighted kettlebell (typically 10-15 pounds for beginners). There are numerous online resources, including instructional videos and tutorials, that can guide you through proper techniques and form. Begin with basic exercises like kettlebell swings and goblet squats to build a foundation. As you progress, gradually increase the weight and complexity of your exercises. It’s important to focus on proper form to prevent injuries. You can also join local fitness classes or seek guidance from a trainer to ensure you’re on the right track. With patience and dedication, you’ll soon become a kettlebell pro!

Problem 3 – I’m advanced with kettlebells where should I focus?

If you’re pretty seasoned with kettlebells, it’s time to up the ante a bit! Start diving into more challenging moves like Turkish get-ups, snatches, and windmills. Consider cranking up the weight to keep pushing your boundaries while still keeping an eye on your form. You can have some fun with double kettlebell exercises too for that extra intensity. To really amp things up, throw in some interval training or kettlebell circuits. And hey, if you have a specific kettlebell goal, like getting super strong, boosting endurance, or upping your flexibility game, go all-in on that. Keep the learning going by connecting with seasoned trainers, hitting up advanced kettlebell workshops, and staying in the loop with the latest kettlebell techniques. You’ve got this, kettlebell pro!

Problem 4 – I Don’t have that much time to workout

Look, I get it – life’s busy, and time is tight. But here’s the deal: you don’t need hours to transform your fitness. Just 15-30 minutes a day can be a game-changer, and kettlebell workouts are incredibly efficient. It’s not about having time; it’s about making time for your well-being. Prioritize it like you would anything else in life. The benefits are life-changing – increased strength, better endurance, and improved overall health. You can’t afford not to find that spare 15-30 minutes to invest in yourself. Remember, it’s not about how much time you have; it’s about how you use the time you’ve got. Make it count!

Problem 5 – I like doing other types of workouts as well

I hear you, mixing up workouts keeps things exciting! Well, you’ll be glad to know that kettlebell workouts can be a fantastic sidekick to your current routine. They bring that functional strength, endurance boost, and all-around fitness goodness to the party. So, while you keep rocking your favorite workouts, throwing in some kettlebell moves can be like adding extra spice to your fitness journey – making it even more awesome!

Problem 6 – I haven’t worked out in ages so Kettlebells feel like too much…

Alright, let’s get real here. I get that it’s tough, especially when you’ve been out of the fitness game for a while. But guess what? Life’s hard, and sometimes you’ve got to rise to the challenge. It’s time to stop telling yourself you can’t do it and just do it! Start with a low kettlebell weight, and as you gain fitness, crank it up. Sure, it won’t be a walk in the park, but that’s where the transformation begins. Kettlebells are your ticket to regaining that strength and endurance you’ve been missing. So, quit with the excuses and step up to the plate. It’s your time to shine, and you’ve got the power to make it happen!

Problem 7 – I have a current/previous injury in my

I hear you, dealing with injuries can be a real challenge. But here’s the deal: it doesn’t mean you have to sit on the sidelines. Kettlebell workouts can actually help with injury recovery and prevention when done right. Start slow, choose exercises that don’t aggravate your injury, and consider seeking guidance from a physiotherapist or trainer who can tailor a safe workout plan for you. It might be tough, but you’ve got the strength to work around that injury and come out even stronger on the other side. So, let’s turn that injury into a comeback story!

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