Tag Archives: drill

Kettlebell Drill to Prevent Hand Tears and Blisters

Practice quickly opening your fingers at the top of the kettlebell swing to loosen your grip and prevent hand tears and blisters.

This drill will also help you with proper timing on the kettlebell snatch – the point at which you release the bell in this drill is where you would open your hand and push into the overhead position in the snatch.

Do your hands hurt when swinging or snatching the kettlebell? Check out this article for more tips on improving grip.

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3 Kettlebell Mobility Drills

1. Weighted shoulder dislocations (upper lefthand corner of video): Start with no weight and progress in 1-2lb increments.

2. Jefferson curl (upper righthand corner of video): Start by dropping your head and neck, then slowly roll down vertebrae by vertebrae, holding the end position for a more intense stretch on the hamstrings. Come back up the same way, slowly rolling up. Again, start with no weight or very light weight and work your way up.

3. Bridge push throughs (bottom half of video): From a bridge position, drop down to tap your head to the floor, then push the arms straight and head forward through the arms for a great shoulder opener. If you are unable to do a bridge position, use an exercise ball and simply hold a backbend instead.

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