Common Mistake
Using a weight that’s too light for a ballistic/power exercise.
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Solution
Use a weight that provides enough resistance for the power movement.
Description
A ballistic or power exercise is to be performed fast. The movement to move the weight should be powerful and fast to get the kettlebell into its ballistic flight. When using a weight that provides no resistance it’s impossible to move fast and powerful as it would flop the light kettlebell weight all over the place.
Light kettlebell weights are not suitable for exercises like the swing, clean, snatch, jerk, squat thruster, and any other exercise that is supposed to be for power. Power moves require resistance.
For females, a good weight starts around the 12 kg / 26.4 lbs (blue) range and most women who have been training for a while will be above that weight. For males, a good weight starts around the 16 kg / 35.2 lbs (yellow) range and most men who have been training for a while will be above that weight.
Another ramification of using a light kettlebell weight for power exercises is that the movement will lack speed and then the arms will curl/muscle the weight up.
Related Exercises
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