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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. Because there is no overhead holding, grinding or stability needed, the corner grip is fine—and in some cases preferred. 2) It helps to keep the wrist neutral. The more experienced the person becomes, the more their technique improves—and the more likely they will find a comfortable position. Join the BarBend Newsletter for everything you need to get stronger. Open Grip: This is probably the most misused and misunderstood grip. Let’s begin by breaking down the different kettlebell grips, their uses, and advantages. One thing a lot of folks do with this “basic” grip is grabbing it too hard. You can work on your grip endurance by using a lighter kettlebell or grip strength by using a heavy kettlebell. But in general, try to find that middle ground. 4) We need ALL our muscles to press heavy. In this case, the best solution will be to have your clients use wrist guards to protect the wrist and forearm. 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. This is especially good for people with tight shoulders who need more mobility at the lockout and for high volume of snatching where the grip fatigues. They will need to move the kettlebell around until they find the most comfortable arm angle and kettlebell placement. Lastly, I’d like to discuss the issue of discomfort on the forearm. ), [Related: 13 single kettlebell exercises to improve your deadlift]. Shoulder mobility work should be done regularly. Filed Under: Kettlebell Training, Tutorial Tagged With: Andrea Du Cane, grip technique, kettlebell grip, kettlebell technique, kettlebell tutorial, Master RKC Andrea Du Cane, tutorial. Place the bell on the ground in front of you and reach for it with your fingers facing down. Every single kettlebell exercise has a set-up. This will also really fire up your stabilizers, and for many people is actually a more difficult position to get into than the bottoms-up version with a heavy bell — so proceed with caution! Closed Grip: Used for snatches and jerks. If you know even a little bit about your favorite piece of workout equipment, you probably know that kettlebells are incredible for grip strength. The medial side (thumb) relates to the pecs and biceps. Challenging yourself to learn new kettlebell grips can elevate your lifts and improve stability even further — not to mention add some much-needed variety to your at-home training routine. To enhance safety, really make sure your grip is secure before you peel the weight off the ground, like you’re curling it. Of course, the opposite can be true — there is such a thing as holding a kettlebell too loosely. When the fingers open at the top of a snatch, it allows the hand and grip to relax at the lockout. The diagonal grip is only used for cleans, or the combination of clean and squats together. We want a strong forearm and wrist. BarBend is an independent website. 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! Andrea Du Cane is a Master RKC Kettlebell Instructor, CK-FMS, CICS, and RIST, ZHealth certified, she has a BA in Psychology from the University of Minnesota and is also a Pilates instructor. If the only kettlebell you’ve got lying around is on the heavier side, always make sure you can successfully hold the grip’s position steadily. We used to say “If it hurts your arm, get a bigger kettlebell”. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. 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. In GS it's all about efficiency and energy conservation. If you’re doing a clean, for example, with your left hand, shift your grip so that the fleshy part of your hand between your index finger and your thumb is against the right side of the handle. This is definitely one where you want to start with a light weight. 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. Make sure you’re comfortable with the grip before diving into reps. This ebook on kettlebell grips is part of the FREE kettlebell fundamentals that Cavemantraining provides to the public. There are certain populations of kettlebell lifters who will benefit from opening the fingers at the top of the snatch. She has over twenty years of aerobics, weight training and fitness experience, with an additional background in… Read more here. Feature image from Mark Wildman’s YouTube channel. For jerks and push presses, the lower body initiates the movement and drives the kettlebell overhead. 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. In all these examples, using a wrist guard can help protect the forearm and make the kettlebell position safer and more comfortable. She is the author of several books and dvds including The Ageless Body, The Kettlebell Boomer, and The Kettlebell Goddess Workout. At the same time, they will be working up to larger kettlebells and the problem will go away. Big-chested men and women, powerlifters or bodybuilder physiques, might find it hard to hold a kettlebell in the rack position. To get this grip going, shift your hand to the appropriate edge of the handle. It can also help with timing. You managed to buy a kettlebell before they all vanished off the face of the earth. Imagine there’s a light on the bottom of the bell, and you’re aiming to shine that light on the ceiling. The exercise is simple, pick up a kettlebell and go for a walk. This option tends to be a bit more stable than some others (hence why it’s more well-known), so go ham and use it pretty widely. 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. I’ll refer to this as the Center Grip or the Corner Grip. Anytime a kettlebell is held overhead, the kettlebell should be gripped in the middle of the handle. This is where you stop and look at your feet, then determine where you place the kettlebell—in front of you for a swing/clean, or directly between your feet for a deadlift. The simplest way to break it down is to look at where you grab the kettlebell on the handle: the center or the corner. Remember, the more vertical that the arm holding the kettlebell is (either in the rack or locked out overhead), the less weight will be placed on the forearm. While maintaining a stable grip, you should still be relaxed enough to be able to flutter your fingertips at the top of a swing. The Center Grip or Parallel Grip: Grab the kettlebell in the center of the handle. 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