Kettlebells: The “Simple” Fitness Tool Most People Use Wrong (Fix Your Racked Position)
Kettlebells are one of the most effective fitness tools in strength training—but only if you know how to hold and control them. In this Strong Brew episode, we break down the most common mistakes in the racked position (especially the double racked kettlebell position) and show you how to build better core strength, upper body stability, mobility, and movement efficiency.
Why Kettlebells Are More Than “A Ball With a Handle”
In the fitness industry, we have access to all kinds of tools—kettlebells, sandbags, resistance bands, suspension trainers, lever belts, and even pure body weight training. The problem? Many people skip the fundamentals because they feel “too easy.”
But with kettlebells, the details matter. The way you hold a kettlebell affects your posture, breathing, stability, and total-body tension. And when the kettlebell is in the front-loaded racked position, your body will reveal exactly where you compensate.
The Double Racked Position Changes the Game
One reason the double racked kettlebell position is so powerful is because it shifts load from behind you to in front of you. Compare that to a barbell back squat where the weight sits on the “shelf” of your back. With kettlebells in front, your core strength and upper body stability often become the limiting factor.
And when your body can’t manage the pressure? It compensates—usually through the shoulders, wrists, and ribcage. Fixing those compensations can immediately improve your strength training results and make kettlebell squats, lunges, and carries feel more solid.
Common Kettlebell Racked Position Mistakes (And Why They Matter)
1) The “Collapsed Hands” Triangle
One of the most common errors is letting the hands collapse inward so the kettlebells drift toward the centerline. This often creates a triangle shape with the wrists and forearms. The issue? It becomes harder to activate the lats—those big upper-back muscles that help create a strong shelf.
A better cue: imagine there’s a string between the kettlebells and you’re pulling the slack out of it. That subtle outward intent helps you engage the lats, stabilize the ribcage, and make your core work the way it’s supposed to.
2) “Chicken Wings” and Shoulder Compensation
Another mistake is letting the elbows wing up to “hold” the kettlebells on the elbows. That usually leads to excessive shoulder compensation—your shoulders start doing the work your trunk should be doing.
Instead, think: soften the shoulders, let them drop, and choose a load you can truly control. The goal isn’t to survive the position—it’s to build stability, mobility, and strength without leaking tension.
3) Wrist Extension (The Silent Progress Killer)
You’ll also see a lot of people let the wrists bend back into wrist extension because it “feels better” (especially if the bell isn’t resting comfortably on the forearm). But once you lose that stacked alignment, the effects can travel up the chain—wrist to elbow to shoulder to neck—and yes, even into the low back.
The fix isn’t complicated: work toward a more neutral wrist position and let the bell sit more securely. Sometimes it’s uncomfortable at first, but with practice you build familiarity and control. If needed, add a simple wrist guard—some of our clients even use a DIY tube sock sleeve for padding.
Why This Matters for Strength, Stability, and Mobility
When you clean up your kettlebell racked position, you train your body to produce force while staying centered. That’s what carries over into everyday life and athletic movement: better posture, better breathing, better trunk control, and better results in your kettlebell squats, lunges, carries, presses, and more.
Kettlebells are a “simple” tool—but they demand intention. When you stop compensating and start stacking your joints, you get a more efficient return on your training. And that’s what we want: train smarter, build real strength, and move better.
Watch Strong Brew Episode 222
If you want a clearer, stronger racked position—and you want your kettlebells to actually build core strength, upper body stability, mobility, and stability—this episode will help.
Want Coaching That Makes the “Simple Stuff” Work Better?
At Fitness Lying Down, we coach kettlebells the same way we coach every tool—sandbags, resistance bands, suspension trainers, lever belts, and body weight. We focus on the fundamentals that build long-term results: strength training technique, alignment, stability, and movement quality.
If you’re ready to learn how to use kettlebells (and other fitness tools) with confidence, our 2-Week Immersion is the best place to start.