The Biggest Kettlebell Mistakes — and How to Fix Them

Kettlebell training is one of the most effective ways to build strength, improve conditioning, and develop explosive power. But with such a technical tool, even small mistakes can limit progress — or worse, cause injury.

In this guide, we break down the most common kettlebell mistakes and exactly how to fix them, so you can train safely and get better results from every session.

If you’re new to kettlebells or want help improving your form, visit my coaching site for personalised guidance.

1. Using the Arms Instead of the Hips During the Kettlebell Swing

The kettlebell swing is a hip-dominant movement — but many people mistakenly try to lift the weight with their arms.

Why this is a problem

• It overloads the shoulders and lower back.

• It removes the explosive power that should come from the hips and glutes.

• It turns a hinge pattern into an inefficient upper-body exercise.

How to fix it

• Keep your arms relaxed — they act like hooks.

• Drive the kettlebell with a strong hip snap.

• Practice the hip hinge with a dowel or light weight before swinging.

2. Squatting the Swing Instead of Hinging

A common beginner error is turning the kettlebell swing into a squat by bending the knees too much.

Why this hurts your progress

• You lose the powerful hinge mechanic that makes kettlebell swings so effective.

• It reduces speed, efficiency, and power output.

• It places unnecessary stress on the quads and knees.

How to fix it

• Push your hips back, keeping only a slight knee bend.

• Imagine “closing a car door with your hips.”

• Film yourself from the side to check that your torso stays long and hinged.

3. Leaning Back at the Top of the Swing

Overarching at the end of the swing is extremely common — and risky.

What goes wrong

• Excessive spinal extension stresses the lower back.

• Poor core engagement reduces locking strength.

• It becomes harder to maintain control as weight increases.

The correct fix

• Stand tall with ribs down and glutes tight.

• Keep your spine neutral — no leaning back.

• Pause for a split second to feel the lockout position.

4. Choosing the Wrong Kettlebell Weight

Using a kettlebell that is too light or too heavy prevents proper technique.

Too light

• Doesn’t provide enough resistance for the hips to generate real power.

• Encourages arm lifting instead of hinging.

Too heavy

• Causes form breakdown.

• Increases injury risk.

• Prevents clean, crisp movement patterns.

How to fix it

• Use the lightest weight that still forces you to hinge explosively.

• Only progress when technique is solid.

• If in doubt, get a quick form check from a coach.

5. Skipping the Fundamentals

Many lifters jump straight into snatches, cleans, or flows without mastering the basics.

Why fundamentals matter

• The hinge, deadlift, and front-rack positions are the foundation of all advanced kettlebell work.

• Poor fundamentals lead to compensations, poor results, and potential injury.

• Strong basics create long-term progress.

Fix it by

• Practising the kettlebell deadlift before the swing.

• Developing a solid rack position before cleans or presses.

• Following a structured plan — see my full offerings at adam davies coaching.

Train Smarter, Get Stronger

Correcting these kettlebell mistakes will help you move better, lift more confidently, and get more out of every session. The kettlebell is a powerful tool — but only when used with proper technique and progression.

If you want expert support, personalised programming, and technique feedback, visit my home page to get in touch.

Ready to level up your kettlebell training? I’m here to help.