21-Days to Kettlebell Training for Beginners

Day 21 Common kettlebell injuries and annoyances

The following is a summary of day 21.

 

  • The broken wrist grip is where you don’t obtain a good hand insert
  • Pressing with a broken wrist grip affects the wrists and can cause injury or pain
  • Focus on the assisted clean drill
  • Don’t work with a broken wrist grip even if the weight is light
  • Take your time to get the hand insert right if you intend to train with kettlebells for a long time
  • Lower back problems are common with the kettlebell because of the dynamic movements
  • The kettlebell is not at fault and neither are the exercises
  • The kettlebell requires respect and dedication
  • Don’t throw the kettlebell out and follow it
  • Don’t lift with the back but use the muscles intended
  • Go back to MMC and muscle priming if back aches occur
  • Look at programming when  aches occur
  • Don’t hold the kettlebell too tight or let it flip over the fist
  • Kettlebell training does not need to hurt if you invest the time
  • Maintain the calluses on your hands
  • Work on technique and do not wear gloves
  • If you have blisters you need to look at your technique or programming
  • Friction occurs in the hand when you don’t open up during the clean or the kettlebell bobs during swinging
  • The handle does not need to rub when moving directly from hook grip into the 45 degree angle
  • Bypass your skin during the clean and insert
  • The kettlebell should remain a direct extension of your arm during the swing
  • In the beginning you can’t avoid mild bruising on your forearm as there has never been a weight resting on it before
  • Additional pressure on the forearm can be created by too much wrist flexion
  • Grabbing the handle in the middle will result in the middle of the bell providing unnecessary pressure on the forearm

 

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