How to Do Kettlebell Exercises Without Hurting Your Wrists

Forearm and wrist bruises are a common problem when you start using kettlebells, but they don’t have to be.A person who can do snatch after snatch without a pause that is No I am just used to the pain.they simply I learned how to do the movements without banging my wrist.

So let’s talk about how you can learn the same techniques they use.

learn correct hand positions

First, let’s talk about the position of the kettlebell when standing. Stay still. (We’ll show you how to align them as you lift them in a moment.)

Your first instinct may be to press the rounded part of the kettlebell against the back of your forearm and hold it in the middle of the handle. The part of the hand where the palm meets the thumb should be at or near one. corner About the kettlebell handle. Thinking of the handle as a rectangular window, this bend should be in the upper corner and the wrist or forearm should be in the opposite lower corner.

When you hold the bell overhead, your wrists should be as straight as possible so that your arms and wrists form a solid vertical support that holds the weight of the kettlebell as it pushes you down from the handle. I have.

Look at the two pictures aboveBoth positions should be comfortable when the bell is stationary. It’s okay if they feel weird and different because you’re trying something new, but it shouldn’t feel constricting or pressureful. It should be very relaxing.

Do not turn the bell upside down on your hand

That’s the position. The rest is technique. How do you get the bell into a comfortable position without bumping your wrist on the way?

Here’s the big revelation: Whether you’re snatching or doing a clean, the bell don’t turn your hand overBeginners often worry about how to get the bell to land quietly.

Start with the kettlebell snatch. These are often the most puzzling, because they show up fairly commonly in beginner level workouts. The Kettlebell Snatch looks like this:

1. cormorantMove your hips and legs like a swing to move the bell up.
2. When the bell is about chest height, Shrug your shoulders back and move the bell toward you. Bend your elbows slightly to allow this. (There’s still upward momentum, so it’s moving toward you, but it’s also upward.)
3. aA bell is floating in the air, put your hand under it, insert the hand in the position you learned in the previous section. This feels like an upward punch, and in the process the bell holds the handle in his hand and comes to rest very gently with the rounded part touching his forearm. There is, and the arm becomes the prop.

To get the hang of this, practice the first two steps, sometimes called the “high snatch pull.” Cleaning works the same, except for the second step occurs around the waist, The bell rests at shoulder height instead of overhead.

H.How is it that everything happens in an instant?Well, practice helpsThere are also lots of little technique tips that help, like keeping the bell close to your body, but they’re better explained in video format. This tutorial by Brittany van SchravendijkAlso this one by Joe Daniels (contains awkwardly shaped kettlebell hints), both high-level kettlebell athletes and coaches.I love it, too This tutorial by Trainers Jason and Lauren Packespecially for that side by side example good technique and bad technique.

The bottom line is that a sore forearm No It’s part of kettlebell training, and with practice and technique, can get the bell quietly find a place to stay, Instead of tapping your wrist with each rep.