These mistakes put you at risk and limit the effectiveness of your training
If you use the Russian dumbbells properly you can train a lot of muscles at the same time from your shoulders and arms to the core and hamstrings. They also help you increase your stamina and are incredibly versatile. You can do Russian-style balancing (up to eye level), American style balancing (overhead), or lifts like a snatch. If you are looking for a high-intensity workout that does not take too long, there is no better tool than the Russian weightlifting.
But if you do it wrong, it will hurt. If you can not stand back pain after only five reps, something you’re doing wrong. Do not say “I hate swings kettlebell because It hurt the back.” No, my friend, you hurt your back. It’s time to remedy that.
MISTAKE # 1: You’re doing a squat
If you do a squat every time you take the weight in between your legs, you’re doing it wrong. Russian dumbbells work the leg muscles, but it is not their main focus. If you want to do squats, hug the Russian dumbbell and go down, but do not rock. The correct way to balance the weight is to bend the hip a little, take the back slightly back and then send the hip forward and tighten the buttocks while lifting the weight. You are trying to build momentum with swing. If you do a squat you kill the momentum.
MISTAKE # 2: You do not use the hip
Use your hip to create power. If you do it halfway, then you depend on your shoulders to get the job done. That’s a bad idea.
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You should give everything you have to that dumbbell with your hip. If you show her love, she will do the same. But remember we want to send the weight up, not out. If you push too far with the hip you will create a bow in your back and that is not good for anyone.
MISTAKE # 3: You’re rounding your back
If you feel back pain, you’re definitely not doing it right. If your back arches with each repetition, you will walk like an old man when you finish. You should keep the core tense throughout the movement. Do not follow the weight with your eyes. If the weight goes up and your head goes up with it, your back will suffer the consequences. Choose a spot on the wall in front of you and focus your gaze there. Keep your head steady and your chest up.
When the weight goes up, try to keep the ribs down and squeeze the stomach as if they were going to hit you. When done well, the swaying will strengthen your lower back.
MISTAKE # 4: You lose balance
If the weight takes you from one place to another, it is too heavy and makes exercise little difficult. Do not try to be a hero, choose a weight of the right size for your training level. You want your heels to be fixed on the floor. You must activate the lateral muscles of your back to make sure that the weight does not take you down. Swings should not feel like you’re climbing a roller coaster. More on http://how2dream.com/