#JustATip – Effective Kettlebell Training Strategies

March 22, 2018

🇺🇲 On this week’s edition of #JustATip from the #PraxisSeries we are going to talk bells. #Kettlebells.

The kettlebell is an amazing implement having the ability to be used in both standard hypertrophy and strength lifts as well as their ballistic counterparts. A common error in kettlebell training is mis-gripping the handle of the bell.

Most athletes will wrap their hand over top of the bell and grip it with an even distance between the horns. This grip is acceptable during carries or lifts but during any ballistic movements to include swings, cleans, and snatches this grip is inefficient. The kettlebell grip should be similar to that of a false grip on rings or a pull-up bar. The handle should be buried deep in the palm and along the webbing between the thumb and index finger.

Lastly, the thumb should be up against the horn of the bell and the fingers slightly relaxed (only in the overhead position.) This grip allows a strong, stable overhead position for lifts such as presses and jerks. Additionally, it offers better mechanical and technical advantages providing a more neutral wrist position and allowing the bell to rotate around the hand instead of crashing over the top.


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