The Russian Kettlebell Swing: Correcting 5 Common Errors The Russian kettlebell swing (a two-arm swing to the chest or eye-level) is the original, or foundational, kettlebell exercise. Don’t hurt yourself trying to do this exercise. Teaching Points. It helps to dip a little as you catch it. I tried doing kettlebell swings with 16kg weight, but it just kills my wrists. The heavy impact of the weight striking your forearm causes soreness, bruising and pain on your wrist.

This, along with practicing good form with your punch against resistance, will keep you from bending your wrist. Kettlebell Clean uses a technique that brings the Kettlebell from the floor to your chest (racked) in one fluid motion. The kettebell should be between your first knuckle and your fingers (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 kettlebell. Why You’re Banging Your Wrists When You Kettlebell Clean The kettlebell clean, just like all the other deadlift movements, comes from the hips. I only recommend doing the overhead squat with weight if you have good shoulder mobility. Slowly increase the intensity and volume of your workouts If the bell is hitting directly on a joint when you clean it because of your body mechanics, maybe the handle is too short, but that would be very rare. Get more updates like this by signing up for notifications on the right side on desktop and below on mobile devices! Press question mark to learn the rest of the keyboard shortcuts Hitting the bag with smaller knuckles can cause injury – Perform a set of 3-4 strikes in one go.

So, there will be no discomfort. This could lead to wrist pain. – Use your feet to get the power from the ground and hit the punching bag in the right way – Hit the punching bag with bigger knuckles of your hand. The American kettlebell swing (a two-arm swing overhead) that is more common in CrossFit is merely a progression of its Russian counterpart. One of the most common issues for people new to training with kettlebells - outside of hand tears - is being able to clean and snatch the kettlebell without slamming the bell onto their forearm. I would check to see if your wrist is extended at all during the grip. Strength and Form, Not Wrist-Specific Strength. How to stop kettlebell from hitting forearm so hard? Keep the wrist neutral throughout the whole movement. Drive your left hand while taking out the right punch from the punching bag. This way, the Kettlebell does not rest on your wrist or forearm. If the bell is hitting you, there is something wrong with your technique. On the snatch, I tell pepole to "punch" upwards as you reach the top. The elbow must remain tight to the body. Your best bet is improving your overall strength, not your wrist strength specifically.

Here are a few tips to help you save your wrists and forearms in your kettlebell training: 1. The kettlebell clean is one of the most likely ways you'll bruise your wrists. Initiate the movement with a hip hinge and hip drive. On the clean, you need to keep it close to the body and pull the elbow back just a little as you near the top of the clean. You can focus on improving your technique and avoid hitting your lower arm by wearing a forearm shield. Which is better or worse will depend on the purpose and which exercise you do. I have to say the exercises were harder than I thought! Instead, keep the elbow as tight to the ribs as much as you can. One of the most overlooked skills of the kettlebell press that gets overlooked is the foot work and tension. When people start out learning to clean and press, there foot work after the clean is usually a problem. I just got my 36 pound kettlebell today. It is that explosive little HIP SNAP that sends the kettlebell up and on its way to the chest. Another option to stop forearm discomfort while using Kettlebells is to change your workout. Like for single leg romanian deadlift, a beginner may not be flexible, stable and/or strong enough to go that low using a dumbbell. You may want to see a professional … How to Avoid Hitting Your Forearm With the Kettlebell We've all been there: banged up our wrists so bad that we couldn't lift the next day without pain. However, if you slowly increase the volume and intensity of your workouts and you take the time to learn great form from the beginning, you can keep the wrist pain and bruising to a minimum. ... Do not keep going. I tried just now and I can reproduce the position you describe, with the opposite horn contacting my forearm below the wrist, but only with the KB lying on its side on the ground and taking a very extreme angle, gripping way down on the horn instead of the corner of the handle.