Happy Thursday to you,

Greetings from sunny Portugal!

Lucy and I have temporarily escaped the British weather, soaking up some warmth and culture here.

While visiting a local gym two days ago, I witnessed someone working out with kettlebells.

It was great to see, but it reminded me of how even seasoned athletes can overlook critical technique details and make mistakes that are often missed once the basics are mastered.

As we advance in our kettlebell journey, the excitement of conquering new and complex movements can sometimes cause us to overlook these subtle but significant issues.

Whether you're aiming to perfect your snatch, refine your Turkish get-up, or simply get more out of your swings, recognizing these common pitfalls is key to keeping your progress on track.

Let's dive into the 9 common technique issues encountered in more advanced kettlebell training.

1. Overextending the Back During Swings and Cleans

Common Mistake: Many athletes tend to hyperextend their lower back at the top of the swing or clean, which can stress the lumbar spine.

Correction Tips: Focus on a neutral spine. Engage your glutes and brace your core at the top of each rep, rather than leaning back. Drive the top of your head upwards.

Drill: Practice standing tall at the top of your cleans and swings to help retrain the body to avoid overextension.

2. Losing Wrist Alignment in Overhead Movements

Common Mistake: In presses, overhead holds and snatches, many athletes lose wrist alignment, with wrists bent backwards, reducing control and increasing the risk of wrist strain.

Correction Tips: Keep the wrist neutral and strong by squeezing the kettlebell handle tightly. Think “knuckles towards the ceiling” to maintain wrist alignment.

Drill: Practice overhead holds with a light kettlebell to reinforce wrist positioning.

3. Poor Rack Position in Cleans and Front Squats

Common Mistake: Letting the kettlebell pull the elbow outward, which stresses and fatigues the shoulder and reduces control in the rack position.

Correction Tips: Keep the elbow tucked close to the body and the kettlebell resting on the forearm. The hand should be just below chin level with a relaxed shoulder.

Drill: Practicing walking around with the kettlebell racked and slow, controlled cleans can help you refine and solidify the correct rack position.

4. Improper Hip Drive in the Kettlebell Snatch

Common Mistake: Relying too much on the arms to pull the kettlebell up rather than generating power from the hips. A common problem with the clean exercise, too!

Correction Tips: Emphasize a powerful hip thrust and a relaxed arm. Think “hip snap, not arm lift” to ensure hips, not arms, generate the movement.

Drill: Start with heavy two-handed swings to practice explosive hip drive, then progress to single-arm swings and cleans before returning to the snatch.

5. Lack of Shoulder Stability in Overhead Exercises

Common Mistake: In overhead positions, some athletes fail to engage their Lats and Traps, which weakens shoulder stability.

Correction Tips: Learn to “pack” the shoulder by pulling the shoulder blade down and back. This creates a stable base.

Drill: Practice the Turkish get-up with a light weight, focusing on shoulder positioning at each stage to develop stability.

6. Uncontrolled Descent in Goblet Squats and Lunges

Common Mistake: Rushing the lowering phase, which can compromise form and lead to knee or back strain.

Correction Tips: Emphasize a slow, controlled descent with the kettlebell close to the body. Think “control down, pause, explode up” for tempo.

Drill: Perform goblet squats or lunges with a 3-second descent, focusing on form, to develop controlled lowering strength.

7. Failing to Brace Core Effectively in Heavy Lifts

Common Mistake: As weight increases, some athletes forget to brace correctly, risking lower back strain and a loss of control.

Correction Tips: Cue a strong, deep core brace as if preparing for impact. Remember that core engagement is key in every lift.

Drill: Incorporate static holds, such as the Farmer's carry, to practice core bracing under load.

8. Not Prioritizing Symmetry in Unilateral Movements

Common Mistake: Advanced athletes sometimes develop strength imbalances by favouring their stronger side.

Correction Tips: Perform more unilateral exercises, alternating starting sides and balancing reps/weight.

Drill: Program one-sided moves like single-arm presses or single-leg deadlifts, aiming for equal strength, form, and control on both sides. Always start with your weakest side and then match the same reps on your stronger side.

9. Over-Gripping the Kettlebell in Dynamic Moves

Common Mistake: Excessively tight grip during dynamic moves (like swings and snatches) tires the forearms and reduces fluidity.

Correction Tips: Use a relaxed grip during the swing phase, tightening only as needed at the top or bottom of the movement.

Drill: Practice swings and controlled drops and re-catches with a light kettlebell to build confidence with a looser grip when performing the snatch.

I hope you've gained a few valuable insights that will help you refine your practice and enhance your performance.

Remember, mastering kettlebell training is a journey, and even the most seasoned athletes continuously work on perfecting their form.

Got questions or need some feedback on your journey? I'm all ears!

Seriously, don't hesitate to reach out – I'm here to help you crush those kettlebell goals.

Plus, I'm always excited to see you in action, so go ahead and share your form videos with me.

Take care,

Greg

P.S. Want a simple and effective workout program to follow? Get started here​

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