Lifting the right weight and doing the right exercise shall help to perform the exercise in the correct manner. So, it is recommended to take assistance from the trainer and do the exercise in the right manner. Some of the common mistakes are listed in the following part of the article.
Lifting light or heavyweight
For a beginner kettlebell workout, there is the chance to make the mistake of lifting either too light or too heavyweight. The right weight shall help to do the exercise correctly by having the right impact on your muscles. The wrong weight can have a negative impact when you are lifting it. You can experience some sudden pain in your lower back by lifting an excessively heavy weight kettlebell. The right weight should be between 8 to 15 pounds for women, and it is 15 to 25 pounds for men. That said, the weight can vary from person to person. Without the advice of the trainer, never make the mistake of taking the heaviest kettlebell risking the chance of injury.
Failing to have a right impact on your core and lower body
For a beginner kettlebell workout regime, it is necessary to choose the right exercise to get the right result in core muscles and lower back. The exercises are dynamic and involve the whole body. It also helps in cardiovascular, better resistance and better motion training only if you are doing the exercise correctly. Most of them make the mistake of using only the upper body strength instead of using the entire body. This way, it becomes futile in using the kettlebell swing. It requires an engaging whole body for better results. If it is done properly, you can experience the transfer of power from legs to your upper body.
Doing the correct number of reps with the right form
The key to kettlebell exercise is whole-body coordination in which multiple muscles are used. Even if you get tired, make sure you take time to rest. When you are tired, it can be a loss of form so you have to maintain quality over quantity and try to do more repetitions in the time you exercise. These tactics are suitable for beginner kettlebell workout that helps get suitable results. The trainers will restrict you to 5 to 10 repetitions per exercise and focus on maintaining a proper form of the exercise you do. With an increase in strength, you can have a better number of repetitions.
Making the mistake of swinging the kettlebell fast
In beginner kettlebell workout, this is another mistake that most individuals often make. But by doing it fast may not help to get the desired result from kettlebell swinging. As coordination and control are important, lack of control of swinging the kettlebell can hamper pulling the muscle. So, if you try to do the exercise fast, it will hamper the form of your exercise.
The lifting techniques are different from dumbbells and kettlebells. For any exercise of pressure or curls, it requires different techniques. Only when you are sure about the right form of the exercise, you should perform it. It shall prevent the chances of injury resulting in adverse conditions of your health and body parts. The positioning of your hand and leg should be done correctly to maintain safety and have the effectiveness of the exercise.
Mistake of wearing inappropriate footwear
During the beginner kettlebell workout, wearing the wrong footwear can be trouble while exercising. Never use the cushioned running shoe as it can hamper the correct form of the exercise. Therefore, trainers recommend doing exercise barefoot or using thin-soled footwear. Your foot can relax if you go shoeless. Doing the exercise outside the house shall help in grounding. As the earth has negatively charged elements, your foot absorbs it through the soles resulting in inflammatory-effect in your feet.
Use shoulders when swinging
For beginner kettlebell workout, they should know the proper usage of shoulders when swinging the kettlebell. Without moving the shoulders, it will have great pressure on the hips. When you overuse shoulders, it can happen due to the inability to move hips and also lack of hip drive. In this exercise, the arm and shoulder should be used correctly and this extension of the body shall help to do the exercise correctly.
Using the wrong size of kettlebell
If you are using the wrong size of the kettlebell, you may not get the desired result from this exercise. Also, it can result in damaged wrist problems. The kettlebell should neither be too big nor small to get the right results from it. The wrong size can also result in the inability to perform other exercises. The competition type of kettlebells is suitable for one-handed exercises. It may be difficult for the beginners to hold the kettlebell in one hand but with training, they can hold it in the correct place.
Do not bend wrist when holding kettlebell
When you are holding the kettlebell in the racked condition against your chest or if your arm gets locked in the overhead position, try to keep your wrist straight. Cocking of the wrist is common and there is the chance that it can weaken your arm and strain forearm and wrist. When using a kettlebell that is badly designed, keeping the wrist straight while exercising can be difficult and painful.
Summing it up
The above-mentioned mistakes are commonly made by the beginners of kettlebell workouts. If the exercises are not performed correctly, it can result in injury and other problems. So, only after a suitable suggestion and training from the trainers, you should do the exercise. Try to hold the kettlebell in the right way that shall eliminate any additional strain on your shoulders and hands. If you hold it incorrectly, you can cause injury in the lower back portion of your body.