Guide to Lifting Kettlebells the Right Way

A Quick Guide to Lifting Kettlebells the Right Way

Kettlebell workouts are extremely strenuous which is why they are so effective in helping clients reach their fitness goals in record time. However, being so strenuous is also one of the chief reasons why people tend to get injured or are scared of lifting these heavy cannonball shaped solid iron spheres. As a kettlebell trainer, it is your job to teach your clients how to lift and move the kettlebell correctly so as to avoid injury and really enjoy their sessions.

While working with kettlebells, having the correct form and technique is of foremost importance and this is what you should really master during your kettlebell courses.

Different positions of Holding the Kettlebell

Because the kettlebell is shaped in such a unique manner, it allows you to hold the instrument in different ways for different purpose. Be up to date with the Fitness Australia CEC certification requirements.

The Single-handed Position

As is evident, you lift the kettlebell or hold it with one hand. In this position, your hand should be at the centre of the handle of the kettlebell.

The Two-handed Position

Beginners use this approach a lot because it makes them easier to lift the heavy kettlebell with both hands without injuring themselves.

When holding the kettlebell with both hands, your fingers of both hands should rest at the bottom of the handle i.e. where the handle is attached to the ball. There are variations of this grip but that is for more advanced movements.

Holding the Kettlebell by its Body

This is another way of lifting the kettlebell and is applied during several workouts. When holding the kettlebell by its body, keep it close to the chest with both elbows tucked into your sides. You hold it with both hands and the thumbs should be at the back i.e. facing your chest.

kettlebell squat

The Diagonal Position

This is another common way of holding the kettlebell while lifting or moving it. In this position, you hold the handle at one corner while performing movements such as the clean, jerks and squats.

Mastering your Grip

While lifting kettlebells the right way, the first thing you learn at your kettlebell courses is how to grip it correctly. Gripping the instrument the wrong way can hurt your fingers and palm, lead to formation of calluses and even hurt the back of your wrist and forearm.

Ideally, the kettlebell should be held gently between the second joints of your fingers and the centre of your palm. This allows for enough flexibility to move the instrument without hurting the base of your palm or fingers.

Mastering the Hip Hinge

Perfecting the hip hinge is another technique you will learn during your kettlebell courses. This is also of vital importance as you use the power of your hips to lift the kettlebell and never your back muscles.

The hip hinge is when you bend from the hips and thrust your butt outward so that the strain is transferred from your lower back to the hip muscles. Mastering the hip hinge allows you to lift the kettlebell easily in one swinging motion. For more, visit for all types of kettlebell certifications!

Comments are closed.