by Colin Aina
I remember when the kettlebell and its associated training entered into the forefront almost 20 years ago. It wasn't new or revolutionary, it just became more known. Especially with fitness, things arise, people get excited and tout new modalities as the "next best thing" and the "the best way to burn fat,” etc. Similar to weightlifting (some call it Olympic lifting), kettlebell training rapidly became overused, under-taught and misunderstood.
I've seen too many fitness magazine articles and videos exemplifying incorrect and dangerous form and teaching tactics. This rise also correlated with that of social media which led to the rise of “fail videos”. Yes, some of these videos are funny, but publicizing people getting injured is grossly wrong and does not fair well for the cause. These videos, as well as the lack of proper teaching and coaching, has made people weary and scared of strength training, and especially the dreaded kettlebell. I've personally had to undo many people over the years that were taught incorrectly, some of whom were certified kettlebell instructors.
So why may the kettlebell not be for you? Well, that depends on many, many factors. As is true with any implement, it's only as beneficial as the quality in which it is used. You want to press overhead with a barbell? Great, we need to make sure that you have great shoulder stability to do that. Barbell back squats?? Sure! We need great ankle and wrist mobility, hip stability, T-spine mobility, etc., etc.! You see where I'm going with all of this??
This is true of any exercise and implement, especially the kettlebell. Too many people want to jump into a routine or exercise, but they haven't earned the right to do so. When an injury happens, the blame is usually placed on the exercise or tool used. Instead, that blame should be placed on the tight hips, the unstable shoulder, or the lack of knowledge. This is where I come in! One job as coaches and mentors is to screen and assess a person's movement and progress, regress or clear as needed. You have to be able to perform a drill well enough to the point where I am fully confident that it will not cause you harm AND that you can do it with a certain level of proficiency. I like to go a step further and prefer that someone knows what bad form looks and feels like.
The kettlebell, in particular, requires much more attention to form as well as good hip movement. The offset nature of the weight will give you great feedback when your form is off. If you have tight hip flexors or if you spend much of your time sitting, the kettlebell swing may not be for you right away. I can deadlift 600lbs but I can't do single arm kettlebell swings without back pain. My spine prefers 2 handed swings and that's okay. We also need to be accepting of the fact that a certain, specific exercise may NEVER be for you, but a modification may work much better and give you a better benefit.
If you're interested in honing your form, trying to correct something that you "just don't get," or need an alternative for an exercise that hurts you, I'd love to help you!