Kettlebell Swing Grip: How to Train Your Bicep?
The kettlebell swing is one of the most popular kettlebell exercise among athletes. There are many reasons why it’s so popular. First of all, it provides a very effective way to train your biceps muscle group without using heavy weights or machines. Second, it’s relatively easy to learn and requires little equipment (barbell, dumbell). Third, it’s relatively safe and doesn’t require any special training techniques. Fourth, it allows you to use a variety of different grips which may include palms up, palms down, thumbs over fingers, etc. Finally, there are no specialized exercises for the arm muscles involved in swinging the kettlebell around. You just need to do some basic form of the exercise.
In order to perform the kettlebell swing, you have to hold onto the handle with both hands. To do this, you first have to make sure that your palms are facing each other when holding the barbell. Then, you must bend at the waist while keeping your back straight and keep your elbows bent at 90 degrees. At this point, you will begin swinging the kettlebell from side to side like a pendulum until it reaches its maximum height.
At this point, you will begin to bring it back towards your body. As it swings back, you will begin going forward with straight arms and then swing the kettlebell forward. Again, you will continue swinging until it reaches its maximum height. Then, you will pull it back as it swings back towards your body.
Once this motion is repeated many times, you have completed one kettlebell swing. To make the exercise more challenging, you can lift one of your feet off the floor and continue swinging the kettlebell.
It is important to use a correct grip when holding the kettlebell. If you don’t get it right, then your wrists will take all of the pressure when swinging and this will cause a great deal of pain in your hands, wrists, and forearms. To get it right, you have to make a double-handed grip with the thumb on the opposite side of the handle.
For example, if you are holding the kettlebell with your right hand, then your left thumb should be on the left side of the handle. The reason why this grip is important is because it allows you to maintain control over the kettlebell in between swings and keep it from slipping out of your hands. If you get it wrong, then it will be very difficult to increase the weight that you are swinging because your grip will give out well before your forearms and biceps do.
How to Train Forearms with Kettlebell
There are several ways of training forearms with kettlebell. Below, you can read about three methods that have proven to be very effective.
Kettlebell Clean and Press
The kettlebell clean and press is the most popular way of training forearms with a kettlebell. It is basically a two-step process. In the first step, you pick up the kettlebell from the floor by swinging it between your legs and then straightening your legs to bring it all the way up to your chest. In the second step, you “clean” the kettlebell to your chest by pulling it up with one fast motion.
Then, you press the kettlebell over your head. You can read more about how to do a kettlebell clean and press in this article.
Once you have learned this technique, you can start working on increasing the weight that you are using for it. As your strength increases, it will become more difficult to grip the kettlebell hard enough to keep it from slipping out of your hands. This is where the calluses on your hands will help out a lot. Even with heavy weight, your grip should not be what limits you.
The kettlebell swing is another great exercise that targets the forearms. In this exercise, you hold a kettlebell by its handle and allow it to swing between your legs as you squat down. Then, you thrust your hips forward and swing the kettlebell up and back so that it goes over your head. Finally, bring it back down again between your legs as you squat down.
You can read more about how to do a kettlebell swing in this article.
This is a great exercise because it not only works your forearms but also works the rest of your body and gets your heart rate up. In fact, many people find that their grip gives out before their legs do.
The third and final exercise that you can do to train forearms with a kettlebell is plate pinching. This is a great exercise for strengthening the actual muscles in your forearms because it involves lifting a weight against gravity without any swinging or momentum. To do this, you take two weight plates, put them on end so that they sit beside one another, and then pinch them together from above and below so that they do not slip out of position. Then, you move your hands outwards so that the plates move away from each other.
Once again, you should feel the burn in your forearms.
As is always the case, it is a good idea to add variety to your training every once in awhile. One way of doing this is to perform exercises using a different piece of equipment such as a pull up bar or a weights machine. The other way is to perform different types of exercises for each body part. If you are creative, you should be able to come up with plenty of different exercises for each body part.
The great thing about bodyweight exercises is that there are an endless variety of them and you can indeed perform them anywhere.
Of course, if you really want to take your forearm training to the next level, you can check out various types of gadgets and devices that are supposed to help you accomplish this such as the gripmaster.
These are just some of the various types of exercises that you can perform in order to work your forearms. As you become more advanced, you can always add other exercises such as those found in the book Unarmed Warrior. If you want to really take your training to the next level, you may even want to check out grips of the nearby objects in your home such as doorknobs, coffee cups, and jars. You can even get really creative and try ripping phone books in half using only your bare hands.
A lot of people think that they do not need to worry about forearm training because it is really not that necessary. This may have been the case at one time, but not anymore. Forearm training is very important for everyone these days.
Forearm Exercises – Which Ones Will You Be Add?
You don’t have to be a world-class athlete in order to appreciate the importance of keeping your arms in good shape. Every man should want to have strong and muscular arms because it makes you look more masculine and it can even improve your self-esteem. Girls obviously pay attention to a guy’s arms as well…at least most of them do.
While some guys are satisfied with the amount of muscle their arms have, most men want to increase the size of their arms. The good thing about arm training is that even a sedentary individual will have no problem building stronger and bigger biceps and triceps due to the fact that there are so many exercises you can do for this area.
Barbells And Dumbbells
Most men prefer to work out with barbells and dumbbells for their arms. This is probably because this is what they are most familiar with. When it comes to barbells, most guys like to use the traditional barbell for bench pressing, however, you can do many other exercises such as upright rows, curls, shrugs, bent over rows, presses and many others.
For dumbbells, you can do a variety of exercises as well. These include wrist curls, hammer curls, French curls, extensions, reverse flies, lateral raises and front raises. Most people do not pay enough attention to their forearms and they are usually the weak link in most men.
One of the best ways to build up your forearm strength is to pick a light weight dumbbell (you can use one weight plate for each arm) and do a variety of wrist curls, extensions, and flexes. Be sure to really focus on your forearms during this time and really concentrate on the muscle you are trying to target.
In order to strengthen other parts of your arms such as your biceps and triceps, you can do a variety of exercises using barbells and dumbbells as well as resistance bands.
Building up the strength of your triceps can be done by doing exercises such as dips, close grip bench press, skull crushers, and kickbacks.
For building up the strength of your biceps, you can do exercises such as hammer curls, incline curls, chin ups, and low cable curls.
In order to work on your forearms, you can do exercises such as wrist curls, plate presses, and using the goniometer drill.
Sometimes your biceps and triceps will need a little more attention in order to build them up further. An excellent way to do this is to use resistance bands. Most people think that these are only for women and children, but men can use them as well.
These bands offer a little bit of resistance when you stretch them out. You can do a variety of exercises with resistance bands such as front raises, upright rows, curls, and many others.
In order to strengthen your forearms further, you can also use wrist weights while you do exercises such as chin ups, dips, and any other exercise that involves the use of your hands.
These are just some of the many exercises that you can do in order to increase the size and strength of your arms. Be sure to change up your routine every couple of weeks in order to hit your muscles from different angles and to keep your body from adapting to the same routine.
Muscle growth is only a result of proper nutrition and rest as well, so be sure that you are eating the right foods and getting plenty of sleep every night.
You should also pay attention to proper form when doing any type of exercise. If you do not do the exercise properly, then you could get injured or not see the results that you want. Be sure that you understand proper form before you begin any type of exercise routine.
The above information should give you some ideas of the best ways to increase strength and size in your arms. Be sure to take your time with these exercises and to really focus on your form. Increase the weights that you are using gradually and before you know it, you will have massive guns!
You may also be interested in my article about how to gain weight if that is your goal. Good luck and have fun getting big!
Sources & references used in this article:
Individual cross grip olympic plate by M Childs – US Patent App. 29/504,824, 2016 – Google Patents
Exercise weight by ML Parker, MA Hauser – US Patent App. 06/885,437, 1989 – Google Patents
Weight plate having a triad of integrally formed handles by SJ Frasco, MD Rojas – US Patent 6,436,015, 2002 – Google Patents
Exercise weight plate by WT Brezovar – US Patent App. 29/676,847, 2019 – Google Patents
Adjustable exercise bell by I Ekhaus – US Patent 7,052,445, 2006 – Google Patents