Kettlebell cleans/snatches and bruising the forearm

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    Jan 29, 2012 2:37 PM GMT
    Hey guys. Recently I've gone heavier with the kettlebells and I've noticed that even using wrist guards to lessen the impact, sometimes my forearm gets sore from the kettlebell banging against it during cleans and snatches. Anyone else experience this? Any tips for dealing with it?
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    Feb 01, 2012 1:38 AM GMT
    Hmmm - no one on RealJock with any experience with this? I seem to be getting contradictory views from other sources. Some say it just comes with the territory when you do snatches and cleans with heavier kettlebells and others say if your forearm gets bruised, it is due to bad form.
  • vintovka

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    Feb 01, 2012 2:27 AM GMT
    I'm certainly not an expert, but generally I do think part of good form is being in control of the weight so as not to injure yourself, but I don't use ridiculously heavy kettlebells either, so I may not be the guy to ask.
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    Feb 01, 2012 2:37 AM GMT
    Yeah, you should be in control of the weight. It shouldn't be smacking you to the point you're left with bruising.
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    Feb 01, 2012 2:40 AM GMT
    I have a big part of it is technique, though not 100% avoidable as your weight increases. Would first try going down one level jn weight or only the heavier bell when are fresh and have better control. You can also double up on your guards, as you may also just be someone who bruises easier.
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    Feb 01, 2012 10:56 AM GMT
    its kinda normal when your using very heavy.

    Power, Grip strength and timing really need to all work together well to minimise the impact of a heavier bell.

    One thing I did to help me with getting used to the new weight was racking it and releasing repeatedly it helps your grip strength adapt.
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    Feb 01, 2012 11:31 AM GMT
    Clean/press is different than clean/snatch.
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    Feb 01, 2012 5:42 PM GMT
    Thanks guys. I appreciate the feedback. Gonna work on perfecting my form and be sure to use guards in the meantime. Definitely like how the kettlebells work the forearms and my grip strength.
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    Feb 01, 2012 5:46 PM GMT
    Rather than kettlebells, use a dumbbell of the same weight. Same exercise, no awkward pendulum action.

    Remember that the kettlebell exercises were invented by people who didn't have traditional weights. If you have traditional weights you needn't feel obligated to use the kettlebell. They are simply mass that you move, and any type of mass will do.
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    Feb 01, 2012 5:49 PM GMT
    I've done some of the exercises with dumbbells, but the kettlebell has a bit of a different feel due to the way the weight is distributed. But you're idea is good. Maybe I could use dumbbells of around the same weight if I feel my forearms are getting too banged up.
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    Feb 01, 2012 6:19 PM GMT
    mickeytopogigio saidRather than kettlebells, use a dumbbell of the same weight. Same exercise, no awkward pendulum action.

    Remember that the kettlebell exercises were invented by people who didn't have traditional weights. If you have traditional weights you needn't feel obligated to use the kettlebell. They are simply mass that you move, and any type of mass will do.


    yes, dumbbell swings would work, too. you still strengthen your core.
  • tuffguyndc

    Posts: 4437

    Feb 01, 2012 6:24 PM GMT
    sashaman saidHey guys. Recently I've gone heavier with the kettlebells and I've noticed that even using wrist guards to lessen the impact, sometimes my forearm gets sore from the kettlebell banging against it during cleans and snatches. Anyone else experience this? Any tips for dealing with it?
    that means you are not doing it right. i think you may need to get a trainer to help you with it. because if done right you will not feel the ball smash again your forehand
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    Mar 19, 2012 6:49 PM GMT
    Hi. Congrats with moving up in weight. Check out a site called DragonDoor.com it's a Russian named Pavel T. And he has a book called enter the kettlebell that helped me a lot
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    Mar 24, 2012 6:43 AM GMT
    I endlessly bruise my wrists with KBs. My trainer said I would in time perfect the technique, but so far to no avail.
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    Mar 24, 2012 7:18 AM GMT
    sashaman saidHey guys. Recently I've gone heavier with the kettlebells and I've noticed that even using wrist guards to lessen the impact, sometimes my forearm gets sore from the kettlebell banging against it during cleans and snatches. Anyone else experience this? Any tips for dealing with it?

    That bothered me in the beginning, but not anymore- after a while you get a 'sixth sense ' of the 'feel' of the KB....hard to explain on a forum its better to have a qulified person show you in person.It takes time and doesn't happen overnight.
    when I did my KB cert, it was the physically toughest thing I've done to that point[POPAT training last Tuesday was up there] but I use them a lot and love them.Good Luck!
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    Sep 07, 2012 5:47 PM GMT
    Your slowing down on the up and flip part of the move. If you keep the speed constant the kettlebell will not hit your wrists hard. Check out chronicles of strength on YouTube. Pat is awsome for help and advice.