Sorry, this post was deleted by the person who originally posted it. I’m up to 120-150 swings in 5-6 sets (around 20-35 swings each set). With that in mind, it should be noted that due to the design of the kettlebell it’s not possible to completely remove … In summary, a little forearm pain and bruising is inevitable when you’re first learning how to train with kettlebells, but these tips will help you keep it to a minimum. Prevent wrist bruising during the Kettlebell Clean & Snatch. Check if you're swinging it too high. Two tips that are going to help: 1 – “Tame the Arc” When the KB comes down, we want the “arc” that the ‘bell takes to be close to the body. Thanks. Your email address will not be published. You need to control the rotation of the bell. 5. In my own experience the challenge was to make this modification while still getting a nice deep hip hinge. This should be around the lower half of your ribs. And that is probably true. Control the weight. I don't want to misquote, but as I recall the gist is when you're doing cleans (or snatches, for that matter) the trajectory of the kb will be a little different than when you're doing swings. I occasionally get a little bruising when I do a long session of clean/press or clean/jerk. Technique needs to improve, once it does this will stop happening. The advices that really got me cleaning a 24 and 32 with minimal stress on the forearm were two: 1) as the bell goes up to your waist (either from a prior swing, hang or dead), imagine the bell is a zipper and that your arm is also doing a "zippering up" motion; bell shoots up close to the body, hand and bell twisting to reach the chest. The kettlebell must float during the clean! In this case, DO NOT use a wrist guard, those just enforce bad habits. Imorove your form. And as your form gets better, you’ll be able to more smoothly get the kettlebell around your wrist, as well as sit the KB more comfortably in the crook of and/or on the side of the arm. This seems to be a problem I see with my clients as well – a couple things that help: -Doing more TGU’s to ‘condition your wrists’ if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0'; https://www.amazon.co.uk/PROTONE-Kettlebell-wrist-arm-guard/dp/B01H0HG3WY/ref=sr_1_3?keywords=Kettlebell+guard&qid=1565900016&s=gateway&sr=8-3. Read a book by Pavel. Here's how to become bruise-free. -Get some simple sweatbands/wristbands. I tended to short myself on that at first, Edit: my bad I think it was Enter the Kettlebell where this is discussed. Wear guards for when I occasionally stuff up the form. There’s a rotational aspect that allows the bell to carefully sneak around your wrist to your forearm, Right now it looks like you’re going over and slamming yourself. The same goes for the Clean – you want to think about bringing your hand to the kettlebell instead of just letting it come around and plop down on your arm. !function(f,b,e,v,n,t,s) Pavel said you should think about cleaning the bell to your waist and then punch to receive it.... that was game changing advice for me. Some light pain can exist as you work in bettering form. You can progressively overload them by either increasing reps, sets or weight. Also, this flip causes force to pull outward on your elbow. The weight will come to rest a lot more gently as you master that. There's a reason most seasoned kettlebell'ers use forearm guards. Don't let it just flop over your hand and slam your arm. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. slow and steady) and thus improving overall form. Assuming I breath in on the way down and breath out on the way up, what’s better to do? A lot of people are claiming that the bruise is due to the bell slamming into your forearm, but I would like to offer another possible explanation. I eventually fixed this by making sure that the bell's momentum is directed perpendicular to my skin so that there is no lateral motion. When done incorrectly, this can bruise your forearms. This has the added benefit of forcing yourself to make it land smoother on your arm (i.e. I used to have a lot of forearm pain on my left hand because it turns out the bell wasn't sitting properly on first contact with my skin and was actually twisting my skin as it came to a stop on my arm. 'https://connect.facebook.net/en_US/fbevents.js'); Insert your hand into the bell just before bringing it to your chest. I forgot to add a question mark to my post. n.queue=[];t=b.createElement(e);t.async=!0; It is more like your hand turns as the bell comes up and it is placed in the rack gently. P.S. Honestly, the longer you train with kettlebells, the more you’ll find your wrists just adapt and the pain is a lot less. Above points explained in more and other words plus a few points added that can also assist with the 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). I’m finding my wrists are getting bruised just from the pressure of the kettlebells themselves – not really from being “banged” against (my cleans, etc are pretty good). You want to grip the kettlebell just hard enough on the Clean and the Snatch. On the flip side, if you are using your biceps to curl the kettlebell into the rack, then you’ll need to turn the volume up. Breathing can be a problem with those high rep sets – I assume you mean losing your breath as in you can’t keep the same cadence/rythm – I think more than anything it’s just a matter of keeping focused and being disciplined about breathing the same way as you fatigue. Clean on dude! The Kettlebell Clean takes the kettlebell from the floor and into the racked position, on the chest, in one fluid motion.. {if(f.fbq)return;n=f.fbq=function(){n.callMethod? LOW AND CLOSE. Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor. He explains how to roll the bell over the wrist at the top. #1 Kettlebell Training Mistake by Men + Women Over 50, Kettlebell “Thanksgiving Sampler Platter” Workout, [new vid] Kettlebell Swing – Squat – Burpee Ladder Challenge, #1 Most Popular Kettlebell Exercise You Should AVOID, New Video: Kettlebell Swing Tutorial / “Mini-Workshop”, The Kettlebell Towel Swing (instructional video), PART 2 – Kettlebell “Versus” Series: Jason Statham vs the Rock, 28 Day Kettlebell – Bodyweight Hybrid Strength Challenge.