The Proper Wrist Position for the Kettlebell Press
Kettlebells are heavy objects which require a certain amount of strength to lift them. They are not meant to be used casually or carelessly. Therefore, it is essential that you do not use kettlebells with improper wrist position.
If you have ever tried to perform a proper kettlebell press, then you will know that there is no way around it: You need to maintain perfect posture while performing this exercise.
In order to avoid injury, you must learn how to properly grip the kettlebell so that it does not hurt your wrists when you attempt to press it. There are several ways of doing this, but they all involve some degree of shoulder flexion (shoulder movement). While this may seem like a good idea at first glance, the problem is that it causes strain on your shoulders and elbows.
If you are someone who exercises regularly, you probably already know that it is best to keep your upper body relatively straight throughout the whole range of motion. When lifting weights, it is very common to see people arch their back and bend over backwards during the eccentric phase of the movement. This causes undue stress on the lower back and knees.
By keeping your torso relatively upright during the concentric phase, you prevent any unnecessary stress being placed on these joints.
When doing the kettlebell press, you should also focus on keeping your upper body as straight as possible. While this may seem very difficult at first, it will become second nature with time and practice. It is also important to remember that proper exercise technique can help prevent many common injuries that are associated with strength training.
So how exactly does all this apply to the kettlebell swing?
Well, it turns out that proper form during the initial movement is very similar to the actual press. If you arch your back or bend over while swinging the kettlebell, then you are going to place unnecessary stress on your back and knees. It is also important to twist your hips slightly in order to drive the weight upwards.
Due to the weight of the kettlebell and your limited flexibility, it may seem like it would be easier to simply bend over backwards in order to perform the lift. In actuality, this is a very dangerous position and should be avoided. Always remember to keep your back straight and avoid placing any unnecessary stress on your body.
In closing, the kettlebell swing and the kettlebell press are very similar exercises. If you always keep your form in mind while you are swinging the weight, then you will never have to worry about injury. Remember to focus on keeping your upper body relatively straight at all times.
This will enable you to swing the weight up without placing unnecessary stress on your back and knees.
If you are interested in purchasing your own kettlebell, you can find some great options here:
If you would prefer to purchase a single kettlebell, then you can find a great option here:
In addition, you may also benefit from using a pullup bar to strengthen your back. You can find a great option here:
pull up bar
And if you would like to increase the amount of weight that you are using, then you can find some additional weight plates here:
As always . . .
Good luck and keep pushing yourself!
Sources & references used in this article:
Reverse Lunge With Single-Arm Kettlebell Overhead Press by R Handy Jr, C Kerksick – Strength & Conditioning Journal, 2017 – journals.lww.com
Ergonomically shaped kettlebell by R Williams – US Patent App. 13/531,482, 2013 – Google Patents
Kettlebell Turkish get-up: training tool for injury prevention and performance enhancement by A Ayash, MT Jones – International Journal of Athletic …, 2012 – journals.humankinetics.com
Kettlebells: Strength Training for Power & Grace by S Vatel, VD Gray – 2005 – books.google.com
Basic exercises with kettlebell by E Altumbabić – Sport Sci Pract Aspects, 2017 – sportspa.ftos.untz.ba
How to Smooth Out the Kettlebell Snatch by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
Kettlebells: Powerful, effective exercise and rehabilitation tools by M Crawford – Journal of the American Chiropractic Association, 2011 – go.gale.com
Kettlebell conditioning by P Collins – 2011 – books.google.com
Kettlebell Lifting by N Yurko – 2019 – repository.ldufk.edu.ua