Forearm Pain and Bruises

Forearm pain and bruises are usually the cause of kettlebells hitting the forearm with more force than they should when landing on your forearm. If the kettlebell is banging on your forearm, it could be due to the kettlebell traveling over the fist rather than inserting the hand and rotating it (corkscrew). It could also be due to the kettlebell coming up too high and then landing on the forearm with a lot of force. I should mention that a little bruising is common for beginners, even when getting all the movements right; after all, the forearm is not used to the pressure from a heavy object and needs to be conditioned. Muscle pain and cramps in the forearms is usually a sign of holding the kettlebell too tightly.

Following are some common causes for forearm pain/pressure and bruises:

  • 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 that will reduce or prevent forearm issues:

  • Keep the wrist straight
  • Proper hand insertion
  • Push the thumb up
  • Maintain close to vertical forearm

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, and 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. Part of the weight does indeed rest in the palm downwards, but there is also a part that pulls laterally on the palm and a part that rests on the forearm.

Further explanation follows:

  • The majority of weight from the kettlebell should be carried by the palm, wrist, and forearm, not just the forearm (where the bell sits)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 to relieve pressure, but it actually creates more pressure from 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, so stick with a lighter weight until 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 outward, 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 below)

 

Summary:

  • Transition to hook grip
    Eliminates calluses
  • Hand rotation/corkscrew
    Eliminates the kettlebell flipping over the fist, which in turn reduces friction, which reduces calluses
  • Full-arm extension
    Eliminates constant pressure on the muscles and tendons, which in turn reduces chance of muscle or tendon pain
  • Elbow and body proximity
    Eliminates banging from the kettlebell coming up too high or landing too far out, which in turn reduces forearm bruising
  • Proper hand insertion
    Eliminates bending of the wrist, which in turn reduces wrist pain
  • Proper path guidance
    Eliminates jarring of shoulders, which in turn eliminates one cause for shoulder pain
  • Handle 45 degrees on the back swing
    Eliminates bobbing of the kettlebell, which prevents friction and reduces calluses
  • Proper and controlled deceleration
    Eliminates jarring of shoulders, which in turn eliminates one cause for shoulder pain
  • Shortest direct path
    Helps reduce jarring, friction, and banging
  • Good proprioception (the sense of the relative position of neighbouring parts of the body and strength of effort being employed in movement)
    Helps reduce back pain through not going too low with the kettlebell and not hyper extending the back
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