Few exercises develop muscle in your hamstrings, glutes, and lower back like a kettlebell swing. But, lifting it with improper form will render your exercise useless. Or, it can potentially injure you if you aren’t careful.
To successfully complete a kettlebell workout, you have to swing and lift the cannonball-shaped weight in a multitude of movements that might cause stress to the body. Because of this, you need to learn how to utilize your form to prevent injuries.
Overarched Back And Torn Hands
One injury that occurs a lot is when users over arch their back when doing overhead kettlebell lifts. This results in compression and pinching of the lower spine. You might also feel tears in your hands due to the friction caused during lifts.
How To Fix This
Most kettlebell injuries occur due to improper lifting techniques. Distancing your feet and keeping a neutral spine position will help you avoid the pain when lifting a kettlebell with improper form.
Create a neutral position by dropping and lowering your hips. Keep the hips aligned with your spine; the movement should be natural and smooth. You don’t have to clench or tighten your muscles since the kettlebell is a voluntary use of your body’s muscle.The right form will give you all of the benefits of a kettlebell workout, while the wrong form gives you all of the drawbacks. Conclusively, practice using kettlebells at a weight related to your level and swing it correctly so that you can gain muscle correctly.
You should wear protective gloves before using kettlebells. Occasionally, wipe the kettlebell and your hands with a tissue. But don’t wrap the handle or your hands on the kettlebell with a towel nor a tissue.
Bruised forearms are common within the kettlebell industry. This usually occurs when users try too early to do a complex exercise, use too much weights, or lifting incorrectly. As a result, their hands and arms become bruised, forcing them to get less out of their workout.
How to Fix It
Never try to make a large jump in weights when it comes to kettlebell training. We suggest that you increase your increments by 4-8lbs at a time. No matter your skill or fitness level, you should get your form checked by a professional.
Alternatively, you can watch a few videos on how to execute a move. This teaches you how to execute your exercise routine without injuring yourself. If you’re doing snatches and clean, make sure you’re lifting it correctly as they are the biggest causes of bruised forearms.
When done properly, kettlebell exercises can strengthen the back muscles of the body. Bad form can cause back injuries when you start to over extend the lumbar spine. If you feel pain on your lower back, stop the exercise immediately.
Like forearm injuries, back injuries usually occur when the user tries to apply too much weight. As a result, muscle strain occurs on your back, making it harder for you to continue your set. This pain can then spread throughout your body when traveling through the nerves.
How to Fix It
The weight you’re using will determine if you’ll receive back injuries or not. Having an excessive amount of weight will put too much strain on your back, forcing your muscles to swell up and take time to recover.
It’s better to have mastery over small weights, then to use larger weights and potentially injure yourself. Start with small weights and increase to larger amounts once you and your back can handle the extra tension.
When exercising, form is the key. Without it, and you can expect a myriad of injuries after your kettlebell exercise. Remember to bend your knees slightly and use your hips throughout the workout.