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10 Dangerous Kettlebell Mistakes

Before you grab a kettlebell, make sure you're not risking serious injury.

6. Attempting to rescue a bad repetition

If something doesn't feel right, there's a good chance it's not. Stop and put the bell down before paying the price.

Area of risk:

Primarily the lower back.

How to avoid:

Don't try to force reps. Be conscious of your form and the quality of the reps.

7. Trying to get too fancy

Attempting to invent new movements outside of the basics don't provide a reward worth the risk.

Area of risk:

Mostly spine, but many things can go wrong when you do wacky things with a kettlebell

How to avoid:

Stick to the basics. They work the best.

8. Using too tight a grip

Death gripping bells are pointless and dangerous with kettlebell ballistic movements.

Area of risk:

Hands and elbows.

How to avoid:

Relax your grip and hold the bell in the hook of the fingers rather than the meat of the hand.

9. Smashing the forearms

Kettlebell cleans and snatches change the bell's position during a movement—stay in control of the motion so the bell doesn't fall down and smash into your forearms.

Area of risk:

Lower and upper arms.

How to avoid:

Punch the kettlebell upwards instead of swinging it while relaxing the grip and allowing the bell to gently catch against your forearm.

10. Wearing Improper footwear

Running shoes are for running, not for kettlebells.

Area of risk:

Running shoes raise the heal and can push the knee forward during squats or swing which could possibly contribute to knee injury. 

How to avoid:

Train in flat soled shoes or even go barefoot—you'll be more stable.

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