According to Brett Jones, who is a certified kettlebell instructor in Pittsburgh, Pennsylvania, different kettlebell exercises require different types of grips. The wrong type of grip can cause injury to your wrist, arm, shoulder, and spine. Because of the kettlebell's displaced center of gravity—which is about six to eight inches below your hand—and its thick handles, kettlebell training improves your grip strength as well as core stability, balance, total body strength, and power.
Kettlebell Grips For Three Exercises
Step 1
Do a standard kettlebell swing: Grab a 20-pound kettlebell that's resting on the ground with your right hand with your palm facing down on top of the handle. Stand with your legs shoulder-width apart and your toes pointing forward. Bend forward at your hips, and bend your knees slightly, shifting your weight to your heels. Push your butt out slightly and keep your spine in neutral position throughout this exercise. Push against the ground with your legs, and push your hips forward, swinging the kettlebell up until your arm is parallel to the ground. Keep the grip in the same position as you swing. Return the kettlebell to the start position.
Step 2
Do a kettlebell overhead press by lifting the kettlebell up from the ground with your left hand. Grab the handle with your palm facing up, and hold the kettlebell with your left arm bent entirely and your elbow close to the center of your body. Keep your forearm parallel to your torso, with your knuckles facing to your left. Lift the weight by bending your legs and hips together, and push against the ground, creating a force that channels up your torso and into your shoulder and arms. Press the kettlebell over your head, and hold the raised position for one second. Lower the weight back to starting position, and repeat the exercise.
Step 3
Do a kettlebell carry by holding a 35-pound kettlebell at your side with your knuckles facing out like you are carrying a purse or a shopping bag. Walk in a straight line or in a circle while maintaining your posture, without leaning to the kettlebell side. Relax your shoulders and tighten your grip throughout this exercise.
Tips and Warnings
- Kettlebell training requires you to use your entire body to generate force to lift and swing the weight. Unlike traditional free weights, like dumbbells and barbells, you cannot easily isolate muscle groups to train with kettlebells. According to Jones, strength in kettlebell training comes from your legs, hips, and abdominals.
- Always work with a certified professional before attempting kettlebell training. Because of the kettlebell's unbalanced weight, beginners who are unfamiliar with weight training can easily hurt themselves by losing control of the swing, possibly resulting in tears to ligaments and tendons, bruises on arms and legs, or injury to someone else nearby.
Things You'll Need
- 20-pound kettlebell
- 35-pound kettlebell
References
- "PTontheNet": An Introduction to Kettlebell Training; Brett Jones; May 2005
- "Functional Movement Systems"; Maintain the Squat--Train the Deadlift; Gray Cook; 2007
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