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Kettlebell Grip For Women

Even if you’ve got a wide variety of lifts down but you’re looking to up your at-home exercise game, it’s probably time to get familiar with different kettle bell grips.

author
Elaine Sutton
• Wednesday, 02 December, 2020
• 5 min read
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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!

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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.

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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.

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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. The best kettle bell gloves and wrist guards are designed with flexible inserts.

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.

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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.

Sources
1 barbend.com - https://barbend.com/7-kettlebell-grips/
2 kettlegryp.com - https://kettlegryp.com/
3 www.simplefitnesshub.com - https://www.simplefitnesshub.com/best-kettlebell-gloves-wrist-guards/