How to Keep a Kettlebell From Hitting Your Wrist
Kettlebells are an excellent training tool, but they can be frustrating and painful when you flip one over your hand only to have it smash into the back of your wrist. Avoiding this means fine-tuning your form so that the kettlebell is fully supported by your legs and core. The "clean" and the "snatch" are the primary exercises where this becomes an issue, but the tips below are applicable to any variation of those exercises.
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Instructions
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Proper Form to Avoid Hitting Your Wrist
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Master the basic kettlebell swing first. Snap your hips forward underneath you as you stand and let the bell swing up, squeezing your glutes, tucking your tailbone and keeping your weight in your heels. Keep your shoulders away from your ears, pressing your shoulder blades down into your lats. Tighten your upper abdominals and exhale forcefully as you stand. At the top of the swing, you should feel very tight and stable through your legs and core. When you can consistently achieve this stability, you are ready to try the clean or the snatch.
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For the clean, pull your elbow back as the bell swings up, then tuck your elbow tightly into your side and underneath the bell. The bell should land between your shoulder and your bicep. Your hips should be locked forward underneath your elbow and the kettlebell. If the bell is hitting your wrist, you are most likely not pressing your hips far enough forward or not tightening your abs enough. You may also need to pull your elbow back farther as the bell swings upward. Do not try to "catch" the bell out in front of you.
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For the snatch, swing the kettlebell over your head with a straight arm, pressing your shoulder down as far as you can and engaging your lats. If the bell hits your wrist, you probably need to press your hips farther forward, tighten your lats more, squeeze your glutes and squeeze your abs. Imagine your body as a pillar of support, and the bell landing on top of the pillar rather than swinging back behind the pillar.
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Go fast! Speed and momentum are your friends with any variation of the kettlebell swing. If you try to slow it down, you are almost guaranteed to hit your wrist with the bell.
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Finish each movement with your wrist straight and neutral. Your hand should be open, with the handle of the bell resting between your thumb and forefinger. Point your fingers straight up to help achieve this.
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Tips & Warnings
If you are still struggling with the snatch, try a variation in which you "twist" the bell up instead of flipping it over the top of your hand. As the bell swings up, pull your elbow back like you would for a clean. Then, twist your wrist so the bell goes around the outside of your hand, get your elbow underneath the bell and press straight up over your head.
If you are using very heavy kettlebells or are still uncomfortable, wearing some padding around your wrists can help minimize injury while you learn to perfect your form.
Proper form is critical with all kettlebell exercises, or you risk serious injury to your back and shoulders. Consult a trained professional for guidance before trying kettlebells on your own. Any workout program is best undertaken with the oversight of your physician.
