How To Perform Kettlebell Snatches And Cleans Withiut Wrist Pain by B.J. Gaddour

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How to Perform Kettlebell Snatches and Cleans without Wrist Pain!

Hey BJ,

Ive been using kettle bells for about 8 months now and LOVE them. My only problem is that I get very sore and sometimes bruised on the top of my wrists (I have small wrists to begin with). I cant do snatches or cleans without heavily wrapping up my wrists. Any suggestions?

Thanks,

Karen
Seattle, WA

The biggest complaint with kettlebell training, is the bruising that can occur on the back of the wrists from cleans and snatches. The good thing about this is kettlebell training has instant feedback, so if it hurts (meaning if you’re getting bruised) something isnt right.

It’s all about form. For kettlebell cleans the biggest mistake is using a kettlebell that is too light. The clean is one of those exercises that benefits from using a heavier kettlebell to perfect the form. If you find that the kettlebell is still flopping down on your wrist and causing impact and pain try doing your cleans in front of a wall. This helps to control the arc of the kettlebell and should greatly decrease the amount of impact you feel on your wrists.

For snatches, practice your one arm high pulls before moving to snatches, pay close attention to how the kettlebell feels at the top of the high pull, notice the point in which the kettlebell feels weightless, this weightless point is key in kettlebell snatches. Once you have perfected your high pulls, start to work on the snatch by punching your hand through the handle of the kettlebell at the weightless point. You want to play a proactive component in kettlebell snatches and make sure that you get your hand around the kettlebell rather than the kettlebell going around your hand; be sure to keep a lose grip on the kettlebell during both cleans and snatches, a grip that is too tight will increase the amount of impact you feel.

Brought to you by Workout Muse, the worlds most trusted source for fitness music. Special thanks to Pamela MacElree of Kettlebell Athletics for assisting with the answer to this question ;)<object width=

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Submitted by DMorgan on Sat, 04/17/2010 - 9:45am.

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