I may be slightly biased because I do these kinds of workouts regularly, but over the last year or so, it seems that the new workout trend is to go hard. Whether it’s plyometrics, kettlebell training or high-intensity interval training, the point is to take your fitness to another level by pushing your body perhaps further than you knew it could go. Which is awesome. I’m a huge fan of pushing yourself and seeing exactly what you can do when you put your mind to it. HOWEVER, super-intense workouts are no joke, and a workout mistake here or there like bad form or going too hard too fast can led to injury, pain and burnout. Which is why we wanted to share these three fixes for most common workout mistakes from the American Council on Exercise’s Exercise Physiologist Jessica Matthews provides. Here’s to an effective—and safe—workout!
3 Workout Mistakes to Avoid
1. Kettlebells. Research confirms that kettlebell workouts are an extremely effective form of training that can be performed in a relatively short period of time. The problem lies in that many people who do them don’t understand the proper mechanics for the exercises. For example, many incorrectly perceive the kettlebell single arm swing as a shoulder exercise, when it should be working the core.
The Fix: When performing the kettlebell single arm swing, avoid lifting with your back or your shoulders. Like in many kettlebell exercises, the hips should always drive the movement. To execute this movement correctly, brace your core (contracting your abdominal muscles) and hinge at your hips. As you exhale, initiate an explosive upward movement to swing the kettlebell upward coming to a standing position. The momentum generated through the lower body should allow the arm to become parallel with the floor with neutral alignment maintained through the wrists. Having trouble? If you find you are unable to achieve the desired arm position, attempt to generate more power from the lower body by thrusting harder with your gluteal (butt) muscles from the lowered position.