Swings — both double and single-handed — challenge you to keep a delicate grip that’s simultaneously strong enough to keep the darn thing from slipping out of your hands. Challenging yourself to learn new kettle bell grips can elevate your lifts and improve stability even further — not to mention add some much-needed variety to your at-home training routine.
If the only kettle bell you’ve got lying around is on the heavier side, always make sure you can successfully hold the grip ’s position steadily. Some options (particularly the semi-conventional bottom-up grip with you holding the handle) work much better with a lighter bell, so make sure you’re lifting smart.
Your fingertips might sweep the ground as you grasp the weight securely with your hands on either side of the bell. Especially if you’re working with a heavier weight, feel free to carefully shimmy your palms toward each other to form something of a cup for the bell to rest in.
For an added bonus, really squeeze your palms together like you’re trying to crush the bell — it’ll activate more muscle fibers (which is pretty much always something you want while you’re lifting). Go through the same procedure as you did above, but this time you’ll need to start the bell off on its side (especially if it’s on the heavier end of the spectrum).
To enhance safety, really make sure your grip is secure before you peel the weight off the ground, like you’re curling it. If your bell is heavier, you may find that your fingers will naturally want to secure themselves around the edges of the handle — definitely let your body do that for safety reasons!
This will also really fire up your stabilizers, and for many people am actually a more difficult position to get into than the bottoms-up version with a heavy bell — so proceed with caution! Finish the pick-up motion around your chest, with your thumbs and index fingers curling around the handle for stability, and your palms cradling the bell itself.
Squeeze your forearms together underneath the bell for even more support — and a challenge to your lats if you’re going to use this for longer sets! You need to be able to establish balance while essentially flipping the bell over from the handle and stabilizing the already oddly-shaped contraption with the heavy part on top.
While maintaining a stable grip, you should still be relaxed enough to be able to flutter your fingertips at the top of a swing. If you’ve been dead lifting with a kettle bell in lieu of a bar, you might find your barbell instincts kicking in and trying to slide in with a hook grip.
The set up is similar to a double-handed center grip, but you’ll curl your index and middle fingers around to grasp your thumb on the underside of the handle. If you grip the handle directly in the center and then try to rack it, you’re almost guaranteed to slap the kettle bell onto your wrist or forearm.
That way, the bell will rest comfortably on your front Delta instead of weighing down directly onto the fleshy parts of your forearm — plus, you’ll be a lot less likely to flop it. Experiment with a variety of unexpected kettle bell grips to jazz up your swings and make for much cleaner cleans.
Think fitness devices like cable machines, boxes for jumps and even some free weights, specifically kettle bells. To me, kettle bells always seemed too clunky and heavy and I couldn’t fathom how to stash them in my living room — my workout area — in a way that would be both stylish enough and functional enough for my preferences.
All that aside, kettle bell workouts also just didn’t seem necessary since I have dumbbells and resistance bands to cover lots of fitness routines. However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell.
If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others. I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter.
Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells. Peter Bahia, director of personal training at Athletic Development and Performance Training, told me he realizes a kettle bell can be a substantial investment for some, but still considers it a unique piece of equipment that can build functional strength and improve range of motion — both worthwhile endeavors in the work from home reality many of us face.
It’s easy to use and ultimately gives you unrivaled flexibility with what weight size you want in your kettle bell given you have the appropriate dumbbells to match with it. Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell.
“This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill. Former gym owner and personal trainer Alicia McKenzie said that a kettle bell is always one of the first pieces of equipment she recommends for anyone attempting to start a home gym — it took me more than eight months of in-home workouts to find the motivation to test a kettle bell.
I used the CAP brand when I owned a gym and their equipment can really take a beating,” McKenzie said. Are you worried about bringing such a heavy piece of equipment into your home and the associated risk of denting your floors?
“It is durable, can withstand general wear and tear — but most importantly, it isn't going to damage your home or hurt (as much) if you slam it into your foot.” The handle on this kettle bell is relatively large, too, which gives you plenty of grip space for two-handed movements like a kettle bell swing. Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult.
But, kettle bells, including those with adjustable weights can be rough on your hands and wrists. Fit Four The Gripper Glove Callus Guard Fitness... Silicone palm for enhanced grip & mobility, less slipping & ripping Helpful for exercises where extra grip is needed: ropes, rings, bars & kettle bells Minimalist design for easy on / easy off.
If you’re looking for full hand protection without limiting mobility these weight lifting gloves are worth your while. They cover just the front of the hand, leaving the back open for complete range of motion and ventilation.
They are perfect for people of all experience levels working with kettle bells or other types of weight lifting. An added bonus to the protection and comfort these gloves provide is the fact that they are made of neoprene.
This material is highly resistant to tears and rips, so you can count on these gloves to be with you long term. New Ventilated Weight Lifting Gloves with Built-In... FULL PALM PROTECTION * No more torn hands and no more calluses.
The Quest Kettle bell Wrist Guard are an excellent solution to that problem. They are designed to be slim fitting so the kettle bell can stay close to your wrist when you’re working out.
Additionally, the terry material makes them machine washable for easy cleaning. Sale Quest Athletics Kettle bell Wrist Guard (Pair) -... Strong plastic insert surrounded by a traditional knitted wrist band; Absorb impacts and abrasions from Kettle bells workout; No more bruised wrists or forearms; Soak up sweat from those intense training sessions;
Made of multiple layers of foam and gel, the shield disperses the impact of the kettle bell, so you won’t feel a thing. Not only is this wrist guard perfect for kettle bells, it is also designed to transition easily between sports.
Shield MLB Protective Speed Stripe Wrist Guard, ... Custom-molding gel-to-shell shield allows for complete comfort and flexibility Gel-to-shell shield disperses impact and protects better than traditional foam and plastic gear Neoprene sleeve holds shield in place while providing a comfortable, compressed fit. Your last rep shouldn’t be determined by fear of hurting your skin, but by the exhaustion of your muscles.
While neither gloves nor wrist guards are a requirement for kettle bell training, they can be worn during your workout. Using the right kettle bell gloves and wrist guards will provide you the best possible workout experience.
But with so many designs to choose from, it is difficult to know which of those will give you the comfort and maximum protection you need. Here is a guide to help you decide which kettle bell gloves and wrist guards to purchase.
Hard inserts help absorb impact and abrasions, but they can interfere with your workout. It is better to choose a flexible glove or wrist guard that will give you a wider range of mobility.
It also helps relieve pressure from your hands and wrists no matter how much weight you are lifting. While leather can give you better protection, they are not as breathable or flexible as compared to synthetic materials like spandex, neoprene and mesh.
It is never a bad idea to try out a wrist guard or glove, especially if you’re experiencing pain while working with kettle bells. While searching, make sure you pick an option that is durable, provides the proper amount of protection, and won’t interfere with your movement.
Kettle bells are one of the best fitness tools you can add to your home gym, but unlike, say, dumbbells, their uses aren’t as obvious. The awkward handle design means doing push ups on them is tricky, and kettle bell swings can be intimidating, not to mention easy to mess up.
But, if you’re looking for one tool to take your training sessions up a notch, the kettle bell is an excellent place to start. “The beauty of kettle bell training is that each session can vary enough that one can train every day or six days a week if the load, intensity and length of the workout changes,” says Lace Labor, certified personal trainer and instructor of Bells Up for Neon, a fitness app focusing on video.
It doesn’t need to be rubber coated — although that adds a layer of protection to your hands, and your floors — and start light. Editor’s note: Due to the rampant interest in home workouts brought on by COVID-19, demand far outweighs supply with many kettle bell products.
The AmazonBasics cast iron material’s black exterior helps improve the life of the KB's. Rogue makes some of the toughest gym equipment on the market today, including these powerful kettle bells.
Innit makes unique kettle bells that are sure to turn heads thanks to designs inspired by Star Wars, zombies and, well, primates. If you’re looking for a broader range of weights and something more accessible for beginners, check out the everyday black spheres.
Labor recommends a five-move routine that you can do a few hours before a run or on a training day when you’re not going to the gym or doing cardio. Typically, you’ll stop at 9 or 10 reps, depending on your time and how fatigued you feel.
Hold the KB at your chest (same as Goblet March) and stand with feet wider than your hips, toes pointing out. Bend knees and squat down, keeping chest and the KB perpendicular to the floor.
Reverse and slowly lower the KB just above the ground, returning to a squat for 1 rep. Repeat and work up through the 10 reps. Keeping your elbow tight to your chest, hold the KB in your right hand, resting near your right shoulder to start.
Slowly lower back to your shoulder for 1 rep. Repeat and work up through 10 reps on both sides. Bend at your hips and hinge forward until your chest is parallel to the ground with arms extended.
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