I’ve literally spends days and hours analysing the kettlebell grip and how it can produce forearm pressure, bruising, tenderness and pain. But most importantly how to prevent these issues, I’ve done this for the book I’ve written together with Joe Daniels. I decided that this information should be free and become part of the Kettlebell Fundamentals due to this being one of the major causes for people to give up on kettlebell training before they’ve even started.
There is some conditioning that needs to happen with the forearm when someone just started kettlebell training, but there is also a lot of technique that will help prevent forearm pressure caused by the bell. Here are some common causes:
- flexed wrist
- weak wrist
- fingers gripping tight around the handle
- hand inserted in middle of handle
- cleaning and banging
- letting the bell rest on the forearm
If you really need to, get yourself some wrist guards or sweat bands, but personally I find it best to get conditioned and focus on correct technique. If you get to a stage where the weights you’re lifting are very heavy and you’re doing high reps, go and get those wrist guards!
Here are some techniques which will reduce or prevent forearm issues.
- keep the wrist straight
- proper hand insertion
- push the thumb up
- maintain close to vertical forearm
- weight is on the hand
An incorrect insert where the hand is in the middle of the horn will place the middle of bell on the forearm which will create more pressure.
A proper hand insert is where the top corner of the handle is positioned on the webbing between your thumb and index finger, from there the handle is resting on the ball of the thumb, the thumb is pushing up through a slight but natural lateral wrist rotation, the bottom corner of the handle is past the heel of your palm, the bottom horn is resting against the side of your forearm without causing pressure, the weight is distributed across the ball of your thumb and heel of your palm, and your forearm is free from pressure as the bell is only providing slight pressure.
Due to the design of the kettlebell a good hand insertion does not mean all the weight is in the handle and resting in the palm, there is actually more going on, there is part of the weight that indeed rests in the palm downwards, but there is also a part that pulls laterally on the palm and a part that rests on the forearm.
Above points explained in more and other words plus a few points added that can also assist with prevention of forearm bruising and pain:
The majority of weight from the kettlebell should be carried by the palm/wrist/forearm not the forearm (where the bell rests). With that in mind, it should be noted that due to the design of the kettlebell it’s not possible to completely remove the weight from the forearm.
Practise hand insertion with a kettlebell on the ground or through assisted cleans.
A good hand insert at the corner of the handle (between horn and handle) will change the angle of the bell in relation to your forearm, the round bit of the bell that normally provides the pressure is now positioned differently.
Your fingers do not need to grip around the handle during anything overhead, doing so requires wrist flexion.
Wrist extension might feel like a good thing to do for relieving pressure, but it actually creates more pressure by the weight distribution being moved from the forearm to the palm. This might sound good, but too much weight on the palm and hyperextension is also no good.
Condition with light weight, maybe you can press heavier but your forearms are unconditioned to the pressure, stick with a lighter weight till conditioned.
Tighter grip with the tips of the fingers while all other techniques are perfect might also assist in relieving pressure.
Don’t keep pressing with incorrect grip on the kettlebell, stop, reset and/or adjust with the other hand.
The more you bring your forearm laterally inwards and away from being vertical, the more pressure will be created. The more you bring your forearm laterally outwards and away from being vertical, the less pressure on the forearm but more pressure on the shoulder, a position not recommended.
A weak wrist might prompt you to flex it, wrist flexion will increase bell pressure.
If you tried everything, try with a flat open hand (see photo above).
As always, open to your constructive feedback and correction. If this helped you any, feel free to leave a comment below. Please share and like to distribute this information to those who need it.
NOTE: all hands are different, what works for one might not work for the other, most of the above are common across all people, but with that said, there still might be instances where something does not work. Process the above information, play with it, analyse it, create your own perfect environment.