Avoid Kettlebell Injuries

Protecting Your Forearm and Wrist while Lifting Kettlebell

Getting sore and bruised is something you learn to take in your stride as part of your regular kettlebell training sessions. However, the issue can really upset your clients as they will continue to have bruised wrists and forearms if they do not know how to handle the kettlebells correctly.

As an expert kettlebell trainer, it is therefore important for you to learn at your Fitness Australia CEC Courses how to protect their wrists and forearms from ugly and painful bruises while continuing with their regular kettlebell courses. Learn more about the Fitness Australia level 1 kettlebell cec courses at their website.

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What causes Bruises on Wrists and Forearms during Kettlebell Training

It is but natural for you to get ugly black and red bruises on the backsides of your wrists and forearms when handling a kettlebell. The bruises correspond exactly to the areas where the kettlebell rests when you move it into the racked position or hold it overhead.

The racked or overhead positions are fundamental, oft repeated movements that are part of kettlebell courses. With each movement, the kettlebell rubs against the back of your forearm or wrist, leading to continuous bruising and discoloration of the skin.

Some clients try to avoid this by bending the wrist and folding it back but that is a totally wrong technique. When handled properly, you can definitely avoid bruising your wrists and forearms while training clients with kettlebells.

Mastering your Grip

The right way to grip the kettlebell is crucial to protecting your wrists and forearms from bruises while handling the equipment. Often, trainers and clients both make the mistake of gripping the kettlebell too hard with all their fingers while doing kettlebell courses.

This kind of grip however, locks the kettlebell and does not allow it to move freely within your grip. And when you rack the kettlebell or move it overhead by gripping it too hard the equipment lands uncomfortably on the back of your writs and forearms causing the ugly bruises.

What you need to master how to just hook the kettlebell between your fingers and thumb. Ideally, the kettlebell should just rest over the first knuckle of your fingers with the thumb firmly over its horn. This helps the kettlebell to move easily with fluid movements and it does not land hard against the back of your forearm or wrist as you move it across different planes.

Perfecting the Arch

The arch is another step you go through when you move the kettlebell from between your legs. If the arch is too large when the kettlebell is coming up then you lose control over the movement and the equipment often slams against the back of your forearm or wrist.

To avoid this, practice a smaller arch that provides better control and movement so that your wrists and forearms stay protected.

Mastering your Movement

As you move the kettlebell upward, the principal thrust should come from the hips rather than the arms. You are not ‘lifting’ the kettlebell with your arms but rather you are swinging it upward with powerful thrust of the hips and legs. This gives you enough time to adjust the kettlebell within your grip so that it moves comfortably with your movement and does not hurt your forearm or wrist.

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