Kettle Bell Training Tips
Good day,
Let me begin by saying you CANNOT learn to use kettlebells from videos. Repeating ~ you CANNOT learn to use kettlebells CORRECTLY from videos.
Having said that, I'm going to share with you a few things I've learned over the last two years and add a video to show what I mean.
First, for a full body workout, kettlebells cannot be beat. The reason I'm bringing up the point that you cannot learn correct form from a video is that, even after playing with kb's for about two years now, I still find myself thinking I'm doing what my teacher has instructed and then finding myself falling into bad habits such as bending instead of sitting back; using arm strength (which is easy to do with a lighter weight) instead of leg thrust; bending my wrist (also with a lighter weight) and not maintaining spinal alighnment.
The latter is what I see in almost EVERY YouTube video I've watched. I'll be showing examples throughout the next few articles.
First, this one:
What he's doing incorrectly ~
In the first movement, the swing ~ watch how he breaks the alignment of his head to coccyx alighnment at the neck. He breaks at the neck causing strain.
Watch his wrist on the press. When he brings the weight down, it seems he's got a very slight bend in it. Can't see for sure yet, it's something we all need to watch out for when doing the press, especially when lifting overhead. You do NOT want that wrist to bend and the weight taking it behind you.
The squat ~ Again, watch the spinal alignment. He's breaking at the neck again. Relieve the strain and keep the neck straight.
The High Lift ~ looks as though he's using more arms than leg thrust on this one. Really use the legs and firm up the abs. Also, again, spinal alighment. How much less tension on his neck if he'd keep it aligned with the rest of the spine.
Single Arm Alternate Swing ~ again... the crown to coccyx alignment is missing. See how he keeps looking straight and even slightly up? Correctly done he would be looking forward and slightly down.
From my viewpoint on the situp, he's leading with his chin. What do you see?
What he's doing correctly ~
He's reaching back with his butt and using leg drive to lift the weight. This weight for him is too light and he could easily be lifting with his arms. Be sure that, no matter what weight you are using, use leg drive to lift it, not your arms.
He does a nice press. See how he's breathing and see how he balances with his other arm and keeps his right arm close to his head and straightens all the way.
He sits back beautifully on the squat. He is well-balanced and his knees stay behind his feet.
High Lift ~ notice how he keeps his left hand out, away from his body? One thing I noticed we women tend to do (maybe men too) is put our hands on our thighs. Keep your hand, off your thigh when doing these movements.
Push-ups ~ Nothing to say about the pushups except, I wish I could do them. :) If you can't, put your knees on the ground and do what you can. Remember to draw your abs in and up and keep your spinal alignment.
Hoping some of these tips help with your kb workouts.
I enjoy looking at YouTube vids to see if I'm doing what they are doing and, if good, using the best and throwing away the rest.
Injoy,
Revvell
