If you are just getting started with kettlebells or have tried them out in the past and did not feel you were very successful with this fat loss tool – there are 3 big mistakes you want to address in order to train safely, avoid frustration and make amazing body shaping, fat burning progress.
Mistake #1
Wimpy Bells
Kettlebell training is about improving strength and performance.
As in any sound strength training workout plan, if the weight is not challenging enough, your body will not be forced to change causing you to miss out on the fat burning potential.
Likewise with kettlebell training.
Many moms choose a super light weight out of fear and doubt that anything heavier can be used. Without proper training, sure these concerns are absolutely valid – which is why I emphasize that before you ever pick up a bell, you are properly trained.
Choosing a bell that is TOO light will also lead to improper form for you miss out on body awareness – learning how to properly lift, load and move the weight. It then becomes easy to fake the movements.
Kettlebell training is dynamic which will allow you to move the weight in a variety of directions and patterns – much more than “lifting weights”. I personally feel it is a form of exercise that makes you respect the weight you are holding in the palm of your hand.
Without proper feedback from your body lifting an appropriately challenging bell, you will be very likely to use the wrong muscles to move the bell.
On the other hand when the weight is challenging enough, with proper technique this in turn will help to self correct your form.
For example, the ever popular kettlebell swing. Many moms use a kettlebell that is way too light and in turn lift the kettlebell using their arms and shoulders – when in fact the power of this move comes from your hips. If the bell is heavy enough, you will NOT be ale to lift with your arms, and will be more aware of how to drive the bell up at the top of a swing.
Using the right weight also helps to properly activate your hamstrings, glutes, core and stabalizer muscles.
This is why it is recommended moms begin with a kettlebell that is about 8-12 kg (18-26.5 lbs).
If this weight still makes you cringe – please consider how often you lift and move your baby – so yes, it is possible that you are stronger than what you believe.
(final tip on wimpy weights…if you have not noticed – kettlebells are an investment. Don’t bother spending your money on bells that have little to no benefit for they are too light – if you are making the commitment, then be wise about your investment.)
Mistake #2
Skip the Fundamentals
Knowledgeable trainers establish and guide their clients through a series of progressions for a reason.
Many of the best kettlebell exercises revolve around a few of the same, basic movements to begin or finish the exercise.
Start with the basics and do well with the basics.
Take the time to get in tune and learn about your body.
If you cannot properly perform squats and deadlifts, progressing to more advanced moves such as the kettlebell swing will only work against you.
There are no benefits to skipping the basics to look COOL doing the more advanced and complex kettlebell moves.
Mistake #3
Quantity over Quality
More is not better.
This is a recurring theme with moms and fat loss workouts. Even though I teach 15 minute short burst workouts, I still get the…”I just don’t think this is enough”.
When you train with purpose and intensity – yes it is.
Doing more of any move does not make it more effective. If your form begins to suffer, then stop. Continuing to push through with bad form thinking the more it hurts the more it must be working is setting yourself up for injury. Even worse – teaching your body to learn bad form.
When your form breaks down, thatʼs when your movement patterns change for the worse….meaning, you get injured. Injury, aches, pains interrupts your ability to stay on track with your workout plan and delays results.
Feeling exhausted at the end of a workout and correlating that to a “good workout” makes zero sense. An effective workout plan – kettlebell based or not – will leave you feeling challenged, yet energized.
Effective workouts are not about HOW MUCH you can DO – but How Much You Can Do WELL.
Now You Know…
Kettlebell workouts for moms has the potential to take your fat burning results to the next level IF and ONLY IF you are willing to get started properly and do your darnedest to avoid/correct these top 3 kettlebell training mistakes.
Kettlebells for Busy Moms DVD Pack launches the week of January 30th!
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hi holly, i have used 8 kg kettelbells for the swing and after going through the tips you had given i’ve noticed that the top level of my swing is too low maybe i haven’t concentrate on my arm but more focus on my hips. Then last monday i’ve tried to do as what you show and the outcome is very much different. I can feel total body burning and the next morning when i woke up my body felt more lighter as if a few pounds already gone
. Can’t wait for the release of the kettelbell series!!
Waheeda
Thanks for the tips! I’ve noticed that the KB feels different than a DB when doing a swing. I find it easier to focus on using the right muscles using a KB. Loving it so far!
Makes me want to evaluate my 60/30 IT of one arm swings/High Knee Marches and the weight I’ve chosen. Hmmm. Good food for thought!