Kettlebell Workout: DOs and DON’Ts, Common Mistakes

welcome to watchmojo.com my name is Mike

welcome to watchmojo.com my name is Mike Pellegrini from cable training academy

Pellegrini from cable training academy

Pellegrini from cable training academy and president of the Kipp train with

and president of the Kipp train with

and president of the Kipp train with Mike today we’re going to show you the

Mike today we’re going to show you the

Mike today we’re going to show you the proper technique of the famous

proper technique of the famous

proper technique of the famous kettlebell swing with some of the most

kettlebell swing with some of the most

kettlebell swing with some of the most common mistakes made we’re here with

common mistakes made we’re here with

common mistakes made we’re here with Nick

Nick

Nick personal trainer from the Kip train with

personal trainer from the Kip train with

personal trainer from the Kip train with Mike and we’re going to demonstrate to

Mike and we’re going to demonstrate to

Mike and we’re going to demonstrate to you an exercise that we do prior to

you an exercise that we do prior to

you an exercise that we do prior to showing someone the kettlebell swing so

showing someone the kettlebell swing so

showing someone the kettlebell swing so here Nick is going to demonstrate the

here Nick is going to demonstrate the

here Nick is going to demonstrate the jump squat first so you see how Nick is

jump squat first so you see how Nick is

jump squat first so you see how Nick is moving explosively from the ground up

moving explosively from the ground up

moving explosively from the ground up and that’s the type of energy and full

and that’s the type of energy and full

and that’s the type of energy and full body movement we need to do a swing but

body movement we need to do a swing but

body movement we need to do a swing but now specifically that swing is coming

now specifically that swing is coming

now specifically that swing is coming from the hips so we’re gonna now

from the hips so we’re gonna now

from the hips so we’re gonna now accentuate that power coming from the

accentuate that power coming from the

accentuate that power coming from the hip by asking him to do the same thing

hip by asking him to do the same thing

hip by asking him to do the same thing but keeping his feet stable to the

but keeping his feet stable to the

but keeping his feet stable to the ground like he has nails in the front of

ground like he has nails in the front of

ground like he has nails in the front of his feet so he’s actually gonna jump but

his feet so he’s actually gonna jump but

his feet so he’s actually gonna jump but without lifting his feet off the ground

without lifting his feet off the ground

without lifting his feet off the ground take a look at this now you see all that

take a look at this now you see all that

take a look at this now you see all that force coming from the hips

force coming from the hips

force coming from the hips so now after doing that the body

so now after doing that the body

so now after doing that the body understands that all that force is

understands that all that force is

understands that all that force is driven through the hips squeezing the

driven through the hips squeezing the

driven through the hips squeezing the glutes forward and that’s how you’re

glutes forward and that’s how you’re

glutes forward and that’s how you’re going to drive all your power for that

going to drive all your power for that

going to drive all your power for that kettlebell swing so now we’re going to

kettlebell swing so now we’re going to

kettlebell swing so now we’re going to show you the proper technique from start

show you the proper technique from start

show you the proper technique from start to finish of the kettlebell swing this

to finish of the kettlebell swing this

to finish of the kettlebell swing this is the most known and overdone

is the most known and overdone

is the most known and overdone kettlebell exercise a great exercise but

kettlebell exercise a great exercise but

kettlebell exercise a great exercise but often not done correctly a little bit

often not done correctly a little bit

often not done correctly a little bit misunderstood in terms of technique

misunderstood in terms of technique

misunderstood in terms of technique we’re going to set the record straight

we’re going to set the record straight

we’re going to set the record straight here there’s a couple starting positions

here there’s a couple starting positions

here there’s a couple starting positions but the one we prefer is having the

but the one we prefer is having the

but the one we prefer is having the kettlebell a little bit ahead of you and

kettlebell a little bit ahead of you and

kettlebell a little bit ahead of you and that will allow you to build up enough

that will allow you to build up enough

that will allow you to build up enough momentum in the movement from the get-go

momentum in the movement from the get-go

momentum in the movement from the get-go so you can start your first swing right

so you can start your first swing right

so you can start your first swing right off of lifting the weight from the

off of lifting the weight from the

off of lifting the weight from the ground number two

ground number two

ground number two the movement in the lower body is more

the movement in the lower body is more

the movement in the lower body is more like a deadlift you’re bending at the

like a deadlift you’re bending at the

like a deadlift you’re bending at the waist rather than at the knee once that

waist rather than at the knee once that

waist rather than at the knee once that kettlebell goes in or past the body line

kettlebell goes in or past the body line

kettlebell goes in or past the body line we want to pop it out through it a full

we want to pop it out through it a full

we want to pop it out through it a full extension of the hip and once you’ve

extension of the hip and once you’ve

extension of the hip and once you’ve done that your legs should be completely

done that your legs should be completely

done that your legs should be completely straight at the top of the movement once

straight at the top of the movement once

straight at the top of the movement once your arms are swung up your arms should

your arms are swung up your arms should

your arms are swung up your arms should come up to round shoulder level and that

come up to round shoulder level and that

come up to round shoulder level and that whole action is happening through that

whole action is happening through that

whole action is happening through that thrusting not by lifting to the arms

thrusting not by lifting to the arms

thrusting not by lifting to the arms with that momentum based power coming

with that momentum based power coming

with that momentum based power coming from the hip straight legs hips forward

from the hip straight legs hips forward

from the hip straight legs hips forward to maximize that power so Nick’s got

to maximize that power so Nick’s got

to maximize that power so Nick’s got that weight in front of him he’s in the

that weight in front of him he’s in the

that weight in front of him he’s in the bent position swing it back and there he

bent position swing it back and there he

bent position swing it back and there he is popping it out from his hips as we

is popping it out from his hips as we

is popping it out from his hips as we see most of that been is coming from his

see most of that been is coming from his

see most of that been is coming from his waist not his knee the way it is

waist not his knee the way it is

waist not his knee the way it is explosively carried out popped out from

explosively carried out popped out from

explosively carried out popped out from the hip he’s extending his hip all the

the hip he’s extending his hip all the

the hip he’s extending his hip all the way forward squeezing his glutes to

way forward squeezing his glutes to

way forward squeezing his glutes to accentuate that power

now we’re going to go over four do’s and

now we’re going to go over four do’s and don’ts of the kettlebell swing this will

don’ts of the kettlebell swing this will

don’ts of the kettlebell swing this will illustrate some of the most common

illustrate some of the most common

illustrate some of the most common mistakes made while doing this exercise

mistakes made while doing this exercise

mistakes made while doing this exercise mistake number one separating the

mistake number one separating the

mistake number one separating the movement bending and then lifting the

movement bending and then lifting the

movement bending and then lifting the weight with the arms rather than using

weight with the arms rather than using

weight with the arms rather than using momentum and that hip drive that we’ve

momentum and that hip drive that we’ve

momentum and that hip drive that we’ve been talking about watch Nick do the

been talking about watch Nick do the

been talking about watch Nick do the first don’t

so he’s bending he’s slowing down that

so he’s bending he’s slowing down that weight and he’s lifting it with his arms

weight and he’s lifting it with his arms

weight and he’s lifting it with his arms and his shoulders now take a look at how

and his shoulders now take a look at how

and his shoulders now take a look at how it’s properly done momentum hip Drive

it’s properly done momentum hip Drive

it’s properly done momentum hip Drive full body arms and shoulders are just

full body arms and shoulders are just

full body arms and shoulders are just guiding the movement mistake number two

guiding the movement mistake number two

guiding the movement mistake number two bending at the knee rather than at the

bending at the knee rather than at the

bending at the knee rather than at the waist that’ll make the exercise look

waist that’ll make the exercise look

waist that’ll make the exercise look more like a squat take a look at this so

more like a squat take a look at this so

more like a squat take a look at this so way too much knee bend and what’s

way too much knee bend and what’s

way too much knee bend and what’s happening is that he’s not allowing for

happening is that he’s not allowing for

happening is that he’s not allowing for maximal hip Drive right he can’t get

maximal hip Drive right he can’t get

maximal hip Drive right he can’t get enough power through the hip this way

enough power through the hip this way

enough power through the hip this way now take a look when he does it properly

now take a look when he does it properly

now take a look when he does it properly bending from the waist the knees bending

bending from the waist the knees bending

bending from the waist the knees bending less look at the difference in power

less look at the difference in power

less look at the difference in power because he can fully extend that hip

because he can fully extend that hip

because he can fully extend that hip squeeze his bum and he’s got ample power

squeeze his bum and he’s got ample power

squeeze his bum and he’s got ample power enough to do any big momentum based

enough to do any big momentum based

enough to do any big momentum based movement mistake number three arching

movement mistake number three arching

movement mistake number three arching the back rather than driving at the hip

the back rather than driving at the hip

the back rather than driving at the hip arching the back puts a lot of pressure

arching the back puts a lot of pressure

arching the back puts a lot of pressure through the discs in the lower back

through the discs in the lower back

through the discs in the lower back thrusting from the hip you’re using your

thrusting from the hip you’re using your

thrusting from the hip you’re using your big strong gluteal muscles there’s a big

big strong gluteal muscles there’s a big

big strong gluteal muscles there’s a big difference when is a lot safer and

difference when is a lot safer and

difference when is a lot safer and you’re gonna get a lot more power the

you’re gonna get a lot more power the

you’re gonna get a lot more power the proper way here we go the improper way

proper way here we go the improper way

proper way here we go the improper way of doing it

of doing it

of doing it arching the back right look at that big

arching the back right look at that big

arching the back right look at that big arch in the back leaning back putting a

arch in the back leaning back putting a

arch in the back leaning back putting a lot of pressure through the lower back

lot of pressure through the lower back

lot of pressure through the lower back now watch them do it properly hips are

now watch them do it properly hips are

now watch them do it properly hips are fully extended he’s not leaning back as

fully extended he’s not leaning back as

fully extended he’s not leaning back as much but those hits are coming all the

much but those hits are coming all the

much but those hits are coming all the way forward the power is coming from the

way forward the power is coming from the

way forward the power is coming from the right place nap mistake number four not

right place nap mistake number four not

right place nap mistake number four not maximally driving that hip forward

maximally driving that hip forward

maximally driving that hip forward here’s the don’t not extending the hip

here’s the don’t not extending the hip

here’s the don’t not extending the hip enough

enough

enough right he seems to be coming up all the

right he seems to be coming up all the

right he seems to be coming up all the way but he is missing out on tons of hip

way but he is missing out on tons of hip

way but he is missing out on tons of hip here take a look now when he’s driving

here take a look now when he’s driving

here take a look now when he’s driving the hip forward all the way look how

the hip forward all the way look how

the hip forward all the way look how those hips are passing the body line

those hips are passing the body line

those hips are passing the body line coming forward that’s it a little more

coming forward that’s it a little more

coming forward that’s it a little more boom that’s it now he’s getting full

boom that’s it now he’s getting full

boom that’s it now he’s getting full maximal power

maximal power

maximal power this will allow Nick when he’s doing

this will allow Nick when he’s doing

this will allow Nick when he’s doing other kettlebell exercises which need

other kettlebell exercises which need

other kettlebell exercises which need more power to raise that weight higher

more power to raise that weight higher

more power to raise that weight higher than shoulder to really get enough Drive

than shoulder to really get enough Drive

than shoulder to really get enough Drive so now we know the proper technique of

so now we know the proper technique of

so now we know the proper technique of the kettlebell swing and we know what

the kettlebell swing and we know what

the kettlebell swing and we know what not to do so go and practice tell your

not to do so go and practice tell your

not to do so go and practice tell your friends get your K V swing on and

friends get your K V swing on and

friends get your K V swing on and remember the more reps the better