In a weekly, three-part series, we share what the American Council on Exercise says are common exercise mistakes. The nonprofit fitness and training organization emphasizes the importance of safety while improving your fitness.
Kettlebells: Kettlebell workouts are effective and can be performed in a short period of time. But many who use kettlebells — large weights with handles — don’t use proper mechanics. The kettlebell single arm swing is not a shoulder exercise but rather one that should be working the core.
Tip: When performing the kettlebell single arm swing, avoid lifting with the back or the shoulders. The hips should always drive the movement. Contract the abdominal muscles and hinge at the hips. While exhaling, initiate an explosive upward movement to swing the kettlebell upward in front of the body while coming to a standing position. The momentum generated through the lower body and gluteal muscles should allow the arms to become parallel with the floor while wrists keep a neutral alignment.
Source: American Council on Exercise
— Anne Aurand, The Bulletin