Buzz
Forearm and wrist bruising is a frequent issue for beginners using kettlebells, but it’s entirely avoidable. Those who can effortlessly perform multiple snatches aren’t just tolerating the pain—they’ve mastered the technique to avoid hitting their wrists. Let’s explore how you can adopt these same methods.
Master the correct hand placement
First, let’s discuss the stationary position of the kettlebell when you’re holding it. (We’ll cover how to position it during lifting in a moment.)
Your initial thought might be to grasp the middle of the handle, with the kettlebell’s rounded part pressing against your forearm. However, a more ergonomic approach is to hold it diagonally. The area where your palm meets your thumb should align with one corner of the kettlebell handle. Imagine the handle as a rectangular frame—this point should be at the top corner, while your wrist or forearm rests at the opposite bottom corner.
Keep your wrist as straight as possible, ensuring that when the kettlebell is overhead, your arm and wrist form a sturdy, vertical column supporting the weight pressing down from the handle.
Examine the two images above. Both positions should feel natural when holding the kettlebell stationary. It’s normal for them to feel unusual at first since you’re experimenting with a new technique, but there should be no discomfort or pressure. Your fingers should remain relaxed, allowing you to extend them without losing control of the bell.
Avoid flipping the bell over your hand
That covers the positioning. The next step is mastering the technique. How do you maneuver the bell into this comfortable position without striking your wrist in the process?
Here’s the key insight: whether performing a snatch or a clean, the bell should never flip over your hand. Beginners often focus on softening the bell’s landing, but the real trick is preventing it from dropping onto your hand altogether.
Let’s begin with kettlebell snatches, as they are often the most perplexing yet frequently appear in beginner workouts. Whether you’re practicing hardstyle, sport style, or the unique methods of CrossFit, the stages of a kettlebell snatch typically follow this sequence:
Engage your hips and legs to propel the bell upward, similar to a swing motion.
As the bell reaches chest height, pull your shoulder back to guide the bell toward you. Your elbow will bend slightly to accommodate this movement. (The bell retains upward momentum, moving both toward you and upward.)
While the bell is airborne, slide your hand beneath it, positioning your hand as discussed earlier. This action feels like an upward punch, allowing the bell to settle gently with the handle in your hand and the rounded part against your forearm. Most of the weight remains in the handle, supported by your arm as a vertical pillar.
To master this, practice the first two steps using a technique often called a “high snatch pull.” Cleans follow a similar process, except the second step occurs at waist level, and the bell rests at shoulder height instead of overhead.
How can you execute this seamlessly in a split second? Practice is key. Additionally, numerous technique tips, such as keeping the bell close to your body, can help. These are best demonstrated visually, so check out this tutorial by Brittany van Schravendijk, or this one by Joe Daniels, which includes advice for oddly-shaped kettlebells. Both are accomplished kettlebell athletes and coaches. I also recommend this tutorial by trainers Jason and Lauren Pak, particularly for its side-by-side comparisons of proper and improper techniques.
The takeaway is that forearm pain is not an inevitable part of kettlebell training. With practice and proper technique, you can achieve a smooth, gentle placement of the bell, avoiding wrist impact with every repetition.
