1. Kettlebell training is hard. It’s a lot harder if you’re stupid. Common sense goes a long way towards avoiding injury with kettlebells.
2. Consult a doctor prior to taking up any exercise program.
3. Train with kettlebells in an open area where there is no concern for property damage. Outside is best.
4. Don’t be afraid to let the kettlebell drop to the floor if you lose control during a rep. You will not hurt the kettlebell. If you are worried about damaging the floor, refer to rules #1 and #3.
5. Wear flat-soled shoes or train barefoot, if possible. Running shoes, or any shoes with thick padding or an elevated heel are poor choices for kettlebell training.
6. Use breath control, braced abdominals and glute-tension to reduce the risk of back injury. Tighten your abdominals as if you are expecting a punch or kick.
7. Remember to use the hips as the primary working muscles for most kettlebell ballistic lifts.
8. Particularly in the beginning, never train to failure. Make every rep perfect. Follow the 80% rule. Never go past 80% of your maximum workload during a set or workout when perfecting kettlebell lifts. There will be time to push yourself to your max when the basics are second-nature, which is not until you have practiced each movement at least 3,500 to 5,000 times.
9. Treat all kettlebells as if they are large, 70lb kettlebells. Never lift even a small kettlebell in an unsafe or inattentive manner.
10. Never forget rule #1.
Kettlebell training is hard...It's a lot harder if you're stupid.