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How To Keep Kettlebell From Hitting Your Wrist

author
Daniel Brown
• Saturday, 07 November, 2020
• 11 min read

Activates most muscles in the body Can be very cardiovascular if repeated correctly Is great for fat loss due to all the muscles conditioned Develops strong and explosive hips for sports Has a great hormonal response if performed with a heavier kettle bell Can be used as a segue into so many other kettle bellexercisesThe KB Clean hits most of the muscles of the body making it a huge fat burning and strengthbuildingexercise.

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Contents

The clean is based off the dead lift movement pattern so just like the Swing and Snatch it works heavily into the back of the body, posterior chain, making it a great counterbalance to all the sitting many of us do each day. It is that explosive little HIP SNAP that sends the kettle bell up and on its way to the chest.

Ensure the thumb is pointing backwards Load the rear of the body by driving from the heels Keep the bell close as if facing a wall Snap the hips and don’t use the arm Keep the abs tight and don’t lean backwards Rotate the arm around the bell and not the other way around The bell moves up and down in a vertical path Engage the Lat muscle by squeezing the armpit at the top of the move Keep it smooth and do not bang the arm If the kettle bell bruising your wrist then you need to buy a better kettle bell Stopping the kettle bell in the hang position takes away the muscles' elasticity energy and makes the exercise more challenging.

Practice workout: progress to 60 seconds on each side before changing hands. The muscles worked by the KB clean and press are the same as for the hang clean exercise except now you add in all the shoulder, lats and additional core muscle recruitment.

Make sure there is a natural pause between the kettle bell clean and the kettle bell overhead press. The movement starts with the standard single arm hang clean but then the kettle bell is flipped upside down in the top position.

The kettle bell clean, squat and press is a very demanding single arm kettle bell complex that gets a huge amount of muscleactivationas well as cardio benefits in one set of movements. As with the KB clean and press it is important to distinguish between the differentexercisesand not rush from one to the next making technical mistakes.

Watch a video of the kettle bell clean, squat and press below: Practice workout: progress to 60 seconds on each side before changing hands.

I really like the kettle bell single leg clean because it forces great technique naturally. The kettle bell single leg clean nicely connects the body’s natural sling system from hip to opposite shoulder, excellent for sports and more functional training.

If you have a weakness with the kettle bell in your left-hand then you may want to practice that same side for the single leg dead lift and also Turkish get up. It is important to keep the chest up as you lunge to avoid overusing the stabilizers in the lower back.

The straight forward handles is recommended more for the beginner because it uses less rotation when taking the kettle bell up into the racked position on the chest. Here we take the double kettle bell power clean exercise and add a pressing movement.

Finally, you can have a real cardio blast by alternating cleans with two kettle bells. Women should start with a 8 kg or 12 kg (25lbs), although I have female clients that clean 16 kg and 20 kg (44lbs) kettle bells, as I mentioned the strength comes from the hips not the arms.

The Clean is an important full body kettle bell exercise that can be used by itself or as part of a more complex sequence. You should master the dead lift and swing before attempting the clean as they all come from the all important hip hinge.

Start with the basic hang or kettle bell dead clean above before progressing on to the more complex variations of the movement. The Kettle bell Clean hits most of the muscles of the body making it a huge fat burning and strengthbuildingexercise.

Most of the kettle bellexercisesactivate a lot of muscles simultaneously making it a huge fat burning way ofworkingout. From this racked position you can then: Press, Lunge, Squat, Clean again, Dance a jig or just rest.

The KB Clean hits most of the muscles of the body making it a huge fat burning and strengthbuildingexercise. The clean is based off the dead lift movement pattern so just like the Swing and Snatch it works heavily into the back of the body, posterior chain, making it a great counterbalance to all the sitting many of us do each day.

It is that explosive little HIP SNAP that sends the kettle bell up and on its way to the chest. Keep the kettle bell close to the body and send it up in a straight line.

Imagine clenching a large book under your armpit and then zipping up your jacket Don’t squeeze the bell tightly, you can open your hand to let it move more or even finish with an open hand. End position is forearm is straight, tight to body, no space under arm pit, engage lat muscles, open hand so as not to over squeeze.

Ensure the thumb is pointing backwards (thumb to the bum) Load the rear of the body by driving from the heels Keep the bell close as if facing a wall Snap the hips and don’t use the arm other than as a guide Keep the abs tight, shoulders are pulled back and docked and don’t lean backwards Rotate the arm around the bell and not the other way around The bell moves up and down in a vertical path Engage the Lat muscle by squeezing the armpit at the top of the move Don’t let the bell pull your shoulder back, core is tight, squeeze your glutes and engage your lat muscle. Stopping the kettle bell in the hang position takes away the muscles' elasticity energy and makes the exercise more challenging.

You can practice performing this one arm kettle bell clean by facing a wall to restrict the swinging or looping movement that often happens with beginners. Practice workout: progress to 10-15 seconds on each side before changing hands.

Watch a video of our Gunslinger Flow with double cleans and presses below: Here we take the double kettle bell power clean exercise and add a pressing movement.

Women should start with a 8 kg or 12 kg (25lbs), although I have female clients that clean 16 kg and 20 kg (44lbs) kettle bells, as I mentioned the strength comes from the hips not the arms. When doing cleans in HIIT workouts, you could use a 6 kg and if you are a total beginner toworkingout, we have suggested starting with a 4 kg but you will quickly progress.

The Clean is an important full body kettle bell exercise that can be used by itself or as part of a more complex sequence. You should master the dead lift and swing before attempting the clean as they all come from the all important hip hinge.

The Kettle bell Clean hits most of the muscles of the body making it a huge fat burning and strengthbuildingexercise. Most of the kettle bellexercisesactivate a lot of muscles simultaneously making it a huge fat burning way ofworkingout.

Imagine clenching a large book under your armpit and then zipping up your jacket. Have spent countless hours icing and heating my wrists and forearms due to a lack of good technique and strength when I was first beginning to lift kettle bells.

I couldn’t figure out what I was doing wrong, so I have done a little research about how to avoid causing unnecessary pain to yourself and this is what I have learned. One important key for a proper clean is to keep the kettle bell as CLOSE to (the red zone) your body as possible.

A lot of us lifters have a tendency to get comfortable, sloppy, and tired and allow the kettle bell to swing away from our body causing the kettle bell to flop back onto your forearm instead of pulling back the elbow allowing it to land softly. It doesn’t matter if you’re a beginner or anadvancedlifter, if you can’t get that bell close to your body you need to be wearing kettle guards.

Kettle guards or coastguards are a thick wrist band that act as a protective layer or shield around your forearm helping to slow the bell down and prevent friction. Learning how to pace yourself is critical to your success, kettle bell sport is not a sprint it’s a marathon.

Luckily, Kettle bell Kings works with expert and world champions to bring you answers toquestionslike this. The Lutterell should be between your first knuckle and yourfingers(shown 1:11), with your thumb locked over which allows your wrist to be straight, but is loose enough to allow you to transition to different positions easily while still controlling the kettle bell.

Also, you generate more force that causes the bell to slam into your arm when you try to bring it to the rack or overhead position (shown 2:00). When moving into the rack position your hand/arm should be fully inserted into the window of the kettle bell (shown 2:50), the bell handle diagonal across your palm.

If you are using your legs and hips to thrust the bell into position, that should give you time to insert your hand properly so that it does not flop over on your arm at the top. We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below.

Working out with a kettle bell is a part of my fitness routine on many days. As with any exercise, you can suffer from some discomfort afterward if you don’t do it properly.

As a woman who spends most of her day sitting at a desk, I need all of these things. Keep your fitness level in mind when choosing your Kettle bells.

The size you choose will depend on your current ability and what types ofexercisesyou plan on doing. A beginner (woman) who has never used Kettle bells or weights before should start slow.

Start slowly to stop forearm discomfort while using Kettle bells. If you’ll be using these at home, rather than at the gym, I recommend coated Kettle bells.

When you lift the Kettle bell during some workouts, it rests on the bones of your wrist. While it doesn’t happen for everyone, it is a common sports injury for Kettle bell users.

But, if your hands are sweaty or you are simply moving too quickly, this is a definite challenge. You can use gym chalk on your hands which will help give you a firmer grip on yourKettlebell.

The other option you can consider for kettle bell forearm protection is using a Kettlebellwrist guard. They are longer than wrist bands and offer more protection to your forearm rather than just your wrist.

Or, you can also use CrossFit gloves which cover both your hand and upper wrist. These will help give you more friction when holding yourKettlebell but won’t offer quite as much protection.

Another option to stop forearm discomfort while using Kettle bells is to change your workout. Keep in mind that Kettle bell Clean is a quick burst (explosive) and it takes practice to get the technique correct.

Luckily, Kettle bell Kings works with expert and world champions to bring you answers toquestionslike this. The Lutterell should be between your first knuckle and yourfingers(shown 1:11), with your thumb locked over which allows your wrist to be straight, but is loose enough to allow you to transition to different positions easily while still controlling the kettle bell.

Also, you generate more force that causes the bell to slam into your arm when you try to bring it to the rack or overhead position (shown 2:00). When moving into the rack position your hand/arm should be fully inserted into the window of the kettle bell (shown 2:50), the bell handle diagonal across your palm.

If you are using your legs and hips to thrust the bell into position, that should give you time to insert your hand properly so that it does not flop over on your arm at the top. We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below.

The tendency when you’re learning the move is to squeeze the hell of the handle as it comes around your wrist to slow it down; but this in fact increases the impact. In summary, a little forearm pain and bruising is inevitable when you’re first learning how to train with kettle bells, but these tips will help you keep it to a minimum.

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Sources
1 www.muscleandfitness.com - https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout/
2 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout