To get this grip going, shift your hand to the appropriate edge of the handle. While maintaining a stable grip, you should still be relaxed enough to be able to flutter your fingertips at the top of a swing. Post was not sent - check your email addresses! After all, kettlebell training is still reasonably new to the broader public and it IS a very unique training tool. Experiment with a variety of unexpected kettlebell grips to jazz up your swings and make for much cleaner cleans. Shoulder mobility work should be done regularly. It might be most comfortable for you to do so along the sides that have a company logo and weight on them. BarBend is an independent website. There are two particular “buttons” on the lower palm, one on the pinkie side of the fleshy palm and one on the thumb side. Shoulder flexibility and T-spine mobility should be addressed as part of their daily programming. Make sure you’re comfortable with the grip before diving into reps. A few populations often have sensitive forearms, but there are methods to help them stay as comfortable as possible while not sacrificing technique: The first reason for forearm discomfort is being new to kettlebell lifting. The pistol grip is a very popular grip in the world of Kettlebell Sport (GS). Your kettlebell game doesn’t have to get stale, even as quarantine continues on. Open Grip: This is probably the most misused and misunderstood grip. Anytime a kettlebell is held overhead, the kettlebell should be gripped in the middle of the handle. Remember our snatches are Hardstyle, we use the force and speed of the hips to outrun the arm, and the fist punches through the handle fast. The handle will generally lie across your callus pads with a slight downward angle toward the pinky side of the hand. The problem is that you have to use the appropriate size kettlebell for a given client and a given exercise. However, keeping good exercise technique in mind, the correct form should be followed as much as possible for safety of the client and the effectiveness of the exercise. December 14, 2016 By Andrea Du Cane 4 Comments. So less rotation is less energy used. Slowly lower yourself down while only contacting the ground on the outsides of your hands (pinkie), and then come back up. Because of how our bodies are wired, there is also a correlation to grip strength, shoulder health, and pressing strength. The second and most common reason for people to have problems holding kettlebells—especially in overhead positions—is a lack of shoulder and T-spine mobility. The corner grip turns off the part of the hand (thumb side) that facilitates the neurological connection with the pecs, biceps and anterior delts. 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. (No one wants that. Grab the kettlebell in the center of the handle. As I travel around the country, I find there is a lot of confusion about where to grab the kettlebell handle—in the middle or in the corner? I have seen people lose control of the kettlebell and let the kettlebell roll around the forearm, not fun! 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 kettlebell grips. The more experienced the person becomes, the more their technique improves—and the more likely they will find a comfortable position. Depending on the move you’re going for, use either one hand or both (next to each other) to grasp the handle with your palms facing down and toward your body. The fingers are closed around the handle and there is a light squeeze. Sorry, your blog cannot share posts by email. But, the bigger kettlebells really do sit lower on the forearm and are more comfortable to hold in the rack and overhead. That way, the bell will rest comfortably on your front delts instead of weighing down directly onto the fleshy parts of your forearm — plus, you’ll be a lot less likely to flop it. Perfect for the home gym, traveling fitness enthusiast, or trainer/gym owner with limited space; Kettle Gryp gives you a full kettlebell workout at a range of weights anywhere you can find a dumbbell. 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. 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. “ excellent document and the content is highly accurate” ~ Valerie Pawlowski World Champion Kettlebell Lifting So fix the hips first, and that may alleviate the need to open the hand at the top of the snatch. You do not have to bring a lot of modern kettlebells, Yes4All Kettle Grip enables easy attachment and detachment from SMOOTH HANDLE OFFER COMFORTABLE GRIP: Wide, firm and smooth, the handle is made for your touch feeling and gripping in case your hands are wet during your explosive workouts. If you’ve been deadlifting with a kettlebell in lieu of a bar, you might find your barbell instincts kicking in and trying to slide in with a hook grip. You actually want the arms relaxed—because it is NOT a press. 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