You managed to buy a kettlebell before they all disappeared from the face of the earth. You're happy to have it, but now that you're training at home, you're looking for different ways to use kettlebell in exercises other than just swings.
Even if you have a wide variety of lifts but are looking to improve your exercise routine at home, it is probably time to get familiar with different kettlebell grips.
Using kettlebells for added grip strength
If you know a little about your favorite workout gear, you probably know that kettlebells are amazing for grip strength. Both two-handed and one-handed swings challenge you to maintain a delicate grip that is both strong enough to keep the damn thing from slipping out of your hands.
Explosive kettlebell movements can improve wrist stability, finger strength , and forearm strength , and that's even before you get more graceful with your grip. Challenging yourself to learn new grips with kettlebells can elevate your lifts and improve stability even more, not to mention adding much-needed variety to your home workout routine.
7 types of kettlebell grips
Playing with your grip can make many of your kettlebell lifts quieter. Make sure you are comfortable with the grip before diving into the reps. If the only kettlebell you have lying around is heavy, always make sure you can successfully hold the position of the grip consistently. Some options (particularly the semi-conventional bottom-up grip holding by the handle) work much better with a lighter weight, so be sure to lift wisely.
Bottom up (hood)
Place the bell of the kettlebell on the floor in front of you and stretch it down with your fingers. The fingertips can sweep the floor while you grip the weight safely with your hands on either side of the hood.
As you lift the weight, turn it securely so that your fingertips are facing the ceiling. The handle must face the ground and the bottom of the hood must face up. Especially if you are working with a heavier weight, feel free to move your palms carefully towards each other to form a kind of cup where the bell rests.
For an added bonus, squeeze your palms together like you're trying to smash the bell; you'll activate more muscle fibers (which is almost always something you want while lifting).
You can use this grip on:
- Deep squats
- Side lunges
- Two-hand shoulder press
- Press on the floor
Bottom down (hood)
Perform the same procedure as you did before, but this time you will have to hold the hood on its side. Lay it down so that the handle is facing away from you and place your hands on either side of the bell, with your fingertips facing out (near the bell handle).
To improve safety, make sure your grip is secure before taking the weight off the ground. If your weight is heavier, your fingers may naturally want to lock around the edges of the handle; definitely let your body do it for safety reasons. However, that's more of a hybrid grip, which we show you below.
If you can safely lift it, try cradling the bottom of the bell with your palms, placing greater emphasis on squeezing the bell to keep it in place, rather than locking your fingers around the handle to keep it in place. This will also really activate your stabilizers, and for many people it's actually a harder position to reach than the bottom-up version with a heavy hood, so do this with caution!
You can use this grip in the same exercises as before.
Chalice (hybrid)
Here, the handle will be up and the bottom will be down, you will grab the bell by the handle and pull it straight up towards your body, sort of like a fast upright paddle. Finish the lifting motion around your chest, with your thumbs and index fingers curving around the handle for stability and your palms holding the bell.
Squeeze your forearms under the bell for even more support, making it a challenge for your lats if you're using this for longer sets. This option tends to be a bit more stable than others (hence why it is more popular), so go for it and use it quite often. Just make sure your grip is solid and your hood doesn't have slippery sweat.
Bottom up (handle)
This is another bottom-up variation, but this time, you're going to grab the handle instead of the bell itself. This is definitely one where you want to start out light. You need to be able to establish balance while basically turning the bell from the handle and stabilizing the contraption already weirdly with the heavy part on top.
Think of it like doing a hammer curl: grab the handle in the center, do a hammer curl, and leave it there. Imagine that there is a light at the bottom of the hood and your goal is to illuminate the ceiling with that light.
You can use this grip on:
- Unilateral air press
- Unilateral floor press
- One-sided air flight
- Half-kneeling unilateral shoulder press
- Turkish uprising
Center (handle)
If you've spent your quarantine making a ton of changes, you'll be familiar with this one, but it's so effective that it's always worth spending time training. Depending on the movement you are going to perform, use one or both hands (side by side) to grasp the handle with your palms facing down and towards your body.
If you're doing a two-handed swing, your left pinky will end up near or just above the left side of the handle, and your right pinky will end up near the right. But if you're only using one hand (like with a one-handed swing), center the hand you're using right in the middle of the kettlebell.
One thing a lot of people do with this "basic" grip is grip it too tightly. Of course, the reverse may be true: There is such a thing as holding a kettlebell too loosely. But in general, try to find that middle ground. While maintaining a stable grip, you should still be relaxed enough to be able to move your fingertips on top of a swing.
Use this grip in exercises like:
- Two-handed swing
- Swing with one hand
- Kettlebell Deadlift Variations
- Sumo squats
Hook (handle)
If you've been deadlifting with a kettlebell instead of a barbell, your barbell instincts may kick in and try to slide with a hook grip. The setup is similar to a two-handed center grip, but you must bend your index and middle fingers to grab your thumb at the bottom of the handle.
This is difficult, especially if you have a kettlebell with a thicker handle. But it can also help isolate the same types of grip strength you need to use a hook grip with a barbell, plus you have that familiar feel you may be craving, so it's worth playing around with and adding to your repertoire.
Use this grip on:
- Dead weight
- Sumo squats
Displacement (handle)
Neglecting this grip is one of the main culprits for the dreaded kettlebell forearm drop, so if kettlebells tend to get the shit out of your arms, this may be for you.
If you grab the handle directly in the center and then try to lift it, you will almost certainly hit the kettlebell on your wrist or forearm. No one tries to deal with those bruises for days, so make up for your grip next time. That way, the bell will rest comfortably on your front delts rather than weighing directly on the fleshy parts of your forearm; Plus, you'll be much less likely to drop it.
To engage this grip, move your hand to the appropriate edge of the handle. If you are doing a clean, for example, with your left hand, change your grip so that the fleshy part of the hand between the index finger and the thumb is against the right side of the handle.
For your right hand, slide to the left side of the handle. Regardless of which hand you are using, turn the bell so your thumb is pointing backwards; That way, when you bring the bell towards you, you can make a smooth transition from where your arm is above the bell to below it.
You can use this grip in exercises like:
- Clean
- Clean and press
- Unilateral air press
- Unilateral floor press
- Turkish uprising
- One-sided air flight
