How To Grip Kettlebell

Daniel Brown
• Monday, 26 October, 2020
• 4 min read

4 particular starting positions to initiate your kettle bell lifts... The following 4 starting positions I learned from my friend and mentor, Geoff Expert back in 2012 at my level II ROC.

kettlebell iron cast dkn kettlebells
(Source: www.sweatband.com)


In the “V- grip you literally line the bells up to make a “V”. This will take your shoulders into internal rotation with your thumbs pointing back between your legs.

This set up will be challenging for an individual with tightness in the thoracic spine (upper back muscles) and can lead to rounding of the upper back. This can also make it challenging to keep a good connection with the lats.

This will allow plenty of room for the bells to pass through the legs without compromising your upper back position. ... the reduced amount of rotation the kettle bell has to go through from the floor to the rack position compared to the v- grip mentioned above.

All the benefits are the same in regard to the upper back position. The heavier the kettle bells are--the bigger the diameter of the bells.

Heavier bells with this grip would require a wider stance. The reason GS lifters prefer this grip is there is less rotation of the bell around the wrist as you receive the bells in the rack.

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(Source: www.shape.com)

I encourage you to give these starting positions some practice and let me know which you prefer and which works best for you by leaving a comment below. Every day your grip strength is being used whether carrying shopping, opening a jam jar, holding a tennis racket, swinging a golf club, or playing with your kids.

Having a strong grip is not only useful to accomplish daily tasks but it also helps maintain a healthy injury free body. Most athletes report an increase in their overall weight training lifts when they improve their grip strength.

Personally as a climber and martial artist I’ve seen first hand the importance of grip training. If you are a frequent kettle bell lifter then you will have been training your grip strength without you even realizing it.

Listed below are 7 kettlebellgrip strength exercises starting with the easiest and finishing with the most technical. Keep your arms straight as you practice passing the kettle bell from one hand to the other around your body.

You can wrap tape, a cloth or cardboard around the handle to really challenge your grip strength. When you feel like you are going to drop the kettle bell set it down for a few seconds to allow recovery and then pick it up and continue.

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Start a grip workout : Select a specific distance and see how many times you have to put the kettle bell down before reaching your destination, then change hands and walk back again. You will find that during high repetitions of swings your grip will work hard especially as your hands start to get slippy with sweat.

Start a grip workout : Work up to 60 seconds of swings on each arm before setting the kettle bell back down on the floor. The kettle bell clean is based on the dead lift movement pattern so you should be able to lift some nice heavy loads which is excellent for overloading the grip.

Again, the thicker the kettle bell handle and heavier the load the more challenging the exercise will be. Keep your elbow tucked in and see how long you can maintain the bottoms up position before you have to take the kettle bell back down to the floor again.

Beginners will really work hard in the top position as they improve their body alignment in order to keep the kettle bell upside down. Start a grip workout : Practice the bottoms up clean with various different weights, work up to 10 reps holding for as long as possible in the top position.

Kettle bell High Pulls Exercise kettle bell high pulls exercise works the grip both in the bottom part of the swing and also in a more technical way at the top. At the bottom part of the high pull the kettle bell swings in between your legs and will try to escape from your grip.

kettlebell russian swings banded
(Source: www.youtube.com)

During the top portion of the high pull your grip must stay strong to prevent the kettle bell handle from rotating through your hand. Care should be exercised during this movement because at the top position the beginner can easily lose control of the kettle bell.

Start a grip workout : Practice and progress to 60 seconds of high pulls on each arm Perform as many snatches as possible in 10 minutes changing hands as many times as you wish but never putting the kettle bell down.

Strengthening your grip in a variety of ways with kettle bells can help you to: fix forearm and elbow issues, improve sports performance, and increase your overall lifting strength. Kettle bell training has a huge amount of benefits and improving your grip strength is only one of them.

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1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/can-kettlebell-swings-be-done-everyday/
2 www.simplefitnesshub.com - https://www.simplefitnesshub.com/can-you-do-kettlebell-training-every-day/
3 livehealthy.chron.com - https://livehealthy.chron.com/week-can-kettlebell-swing-4913.html
4 www.stylist.co.uk - https://www.stylist.co.uk/fitness-health/workouts/benefits-kettlebell-workouts/463169