Common Mistakes
Using a weight too heavy and transferring work to other joints
If the intended exercise targets a certain joint or joints but other joints are added because the weight is too heavy. For example, the exercise is intended to be performed strict and the legs are added (ankle, knee, and hip joints), or even the spine.
Generating force from incorrect areas
The strict press is intended to be performed with strict form and no movement other than in the shoulder and elbow joint. Force can be generated with areas like the legs or spine, and that’s incorrect.
Bending the ankles and dropping the knees
A common mistake is to bend the ankles so that the shins are no longer vertical and the knees are coming forward. The ankles are not supposed to be involved in any variation of the hip hinge.
This is usually done because flexibility/range is lacking and bending the ankles will add some additional range but it can also be because the calf muscles are weak or not properly activated.
Rounding the back
A common mistake, especially when trying to create more range than flexibility allows, is to bend/round/arch the back. The shoulders come forward and the upper part of the thoracic spine is crunching.
This is not a mistake, nor dangerous if done under the right conditions, but in a hip hinge, this is not part of the exercise’s goals.
Creating fake range
Creating a fake range is a common mistake in the squat. The athlete brings the shoulders further down to the ground which gives them the feeling that they’re going deeper in the squat, i.e. creating more range, but they’re not.
This can also be explained as the torso traveling further toward the ground while the hips and ankles have stopped moving. Or as the hip bending more while not bending at the other 2 squat joints.
Knees caving in
The knees caving in is a common mistake that can happen both during the eccentric and concentric phases of the exercise. The muscles responsible for hip abduction and external hip rotation are either weak or simply not engaged by the athlete. The issue can also lie in the ankles and feet or be part of the issue.
Casting the kettlebell
Casting or throwing the kettlebell(s) away from you.
Looking at the horizon
Looking at the horizon in the goal position is a common mistake. It’s only recommended if there are problems with keeping the shoulders back at the bottom position. Strength and flexibility around the scapulae should be developed.
Hinging too early (following the kettlebell)
The movement in the knees and/or the hips is initiated immediately or too early when the moves into the drop from racking followed by the bacxkswing. As soon as the weight moves back down you are following it or just too early.