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