WARNING: Don’t lift that heavy kettlebell!!

When you start Kettlebell Sport, it’s natural to get excited and want to expedite the process by picking up the heavy bells before you are ready.

Let me tell you why this is not a good idea…


First of all, your joints need time to build up the strength to support the heavy bells overhead – this takes time, and there are no shortcuts.Secondly, your mistakes with the light bells will only become magnified when you pick up a heavier bell. Your technique needs to be close to flawless with the light bell in order to move up!

Below is a short clip of the end of my 24kg snatch training set today. As you can see, my back is starting to round and there is too much space between my arm and my body.

It’s taken me 3+ years to pick up the green bell and guess what? My technique with the 20kg still needs refinement before I can hit the numbers I want with 24kg.

Let this be a reminder to you that it’s never wrong to take a few steps back and refine technique with the light bells!

Have you ever had to take a step back in order to move forward?
I’m still accepting snatch videos if you want your free critique!
Email info@kbfitbritt.com

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4 thoughts on “WARNING: Don’t lift that heavy kettlebell!!”

  1. Thanks for writing this. As a new lifter without a coach I could use these kinds of reminders. In other weight training disciplines there is such a focus on lifting heavier weights to build strength as the priority, but I am learning that to be successful in kettlebell sport, I have to let that idea go and focus instead on lifting lighter weights to perfect technique as the priority.

  2. One of your other posts brought me back to this–the programming question.

    Generally, what seems to be accepted is that as a “newbie” you should hit 8-10 reps a minute before moving up in weight. But then there is the question. I managed to hit 8 reps a minute with 24s in LC (or close to it, as I confess that I definitely was losing count toward the end). So I went to move up to 28s. Ugh. Not ready. I went back down. Then I went back up. It turned out that some small refinements were a big help (your site was a help, btw), and since then I’ve fought through with 28s, hitting the 35 mark in seven minutes. But what is absolutely clear to me (and this may also be due to my age) is that I seriously doubt I will ever, no matter what, hit 8-10 reps over 10 minutes with 28s. From what I can tell, that would be quite a result for my weight class (about 85 kgs). So the question–is there a scalable program? should I be shooting for five reps over 10 minutes before shooting for 32s? should I be shooting for seven? Etc.

    Then there is the question of cycling. There is a lot out there about buiding up through a month, then dropping back down. Or building up over three months and then dropping back down. Etc.

    Any info on this would be… enlightening!

    Keep on keeping on with the blog. Great stuff.

    K

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