View Full Version : Long Cycle C+J - Killing my Wrists
06-25-2008, 08:58 PM
I am pretty new to Kettlebell Training and I am practicing my C+J long cycles to improve my overall work capacity.
I was wondering if there is any resource where I can learn how NOT to kill my hand with the bell as I clean it. Right now I can't do a cycle longer than 3 minutes because my hands get numb from getting smashed so many times.
I have searched on youtube but I can't find anything that really tells you how not to hit your hand.
Thanks to anyone who has any advice.
06-26-2008, 02:58 AM
mate, I am by no means an expert in KBs and to a large degree the solution is technique driven. I assume you are banging the wrist/forearm when catching the clean in the rack position? The way I was taught is that its really about controlling the speed of rotation of the KB as it comes over your hand and then using your legs as kinda shock absorbers to absorb the impact a bit.
Personally I also wear a pair of sweatbands high on my wrists and have found that this helps in limiting the bruising!
06-26-2008, 05:31 AM
Stefan I'm a beginner myself so I've no idea whether or not this is the correct technique but I've found that I suffer fewer problems with my hands and wrists if I relax my grip and use the same open thumbless grip I use with pull-ups.
What I mean by that is I just let my fingers act as a kind of hook with my thumb resting along the top of the handle during the swing/clean with inertia keeping the 'bell in place without me having to actually grip it and as it rotates into the racked position I recieve it with an open hand with the 'bell resting in the V formed between my thumb and palm. The only time I actually grip the bell with my thumb around the handle is if I don't quite position it right as I change hands and need to make a small adjustment.
06-26-2008, 05:33 AM
Notice how close he is keeping his arm to his body and notice how far the bell swings out (not far)
If you are using one bell and smashing your wrist, then it could be several things.
1. You could be letting the bell get too far out on the clean. So, when you try to bring it to the rack it ends up flipping over and smashing you on the wrist or forearm instead of landing between the bicep and forearm.
2. You may not be punching up at the right time to get the right landing.
3. It could be the design of the KB you are using in relation to the size of your hand and wrist.
06-26-2008, 07:59 AM
Bell design is huge. I tried a clean last night with a different bell and it hit a perfect spot on my forearm to make me not want to do any more...
Make sure to have your hand all the way over on the handle, towards your centerline (medial). Don't put your hand in the middle of the handle. Maybe someone else could explain that positioning better...
06-26-2008, 08:29 AM
Those are good points Garrett. You want to grab the handle with the thumb/index finger towards the corner. This will allow the rest of the handle to lay across the hand so that the bell is resting on the heel of the hand (Not across the palm (Horizontally) where it would strain the wrist. If it is in the correct position, you should be able to hold the bell with an open hand(without gripping it).
Now, always getting it to land in that position takes practice and is dependent on timing and how hard you are gripping the bell. If you overgrip, it will not end up in that spot.
The other thing you can try is to bring the bell to the rack with 2 hands. Get it in the proper position (see videos on youtube) described. Is this position comfortable, i.e. could you stand there for several minutes without any wrist strain? Then clean it from the rack and just try to reverse the movement. Sometimes it's easier for folks to learn from the rack because they know where the bell should land.
06-26-2008, 12:27 PM
Wow... great advice... thanks everyone.
I am giving it another shot tomorrow and I am going to try this stuff out. I am going to focus on my grip and how far the bell gets away from me.
I got the kettlebell from muscle driver, and its the only one I have ever used so I can't compare it to anything else.
I think with practice (and some nice wristbands as a cushion) I will be fine.
06-27-2008, 05:31 AM
Stefan this video might give you a better idea of where you should be gripping the bell.
06-27-2008, 10:00 AM
Great Video Darryl... I am going to try some of this out today.
06-28-2008, 11:20 PM
Well I gave it a try and so far no good... I just can't stop the bell from whacking into my wrist/forearm.
I am trying to hold closer to the corner of the bell and rotate it rather than just let it flip over my hand. Maybe I just have a poorly designed kettlebell? How big should the handle be to effectivly clean it?
Maybe i will just work on kettlebell snatches fr now until I can pick up a new bell with a better handle. Or maybe I just need more practice.
06-29-2008, 12:19 PM
If you can do snatches without it hurting your wrist, then you have a major form problem on the clean...to put it simply.
Remember that the KB goes around the hand/arm on a clean, not OVER the hand (and subsequently crashing on the wrist/forearm).
Cleans are very difficult (compared to snatches, IMO). Practice putting the KB into the rack, helping with your other hand, then kicking it out (mostly down) to the "hang" position to learn the groove of the clean from the top down.
06-30-2008, 06:42 AM
The movement to get the clean to the rack is not unlike the movement to bring the snatch to lockout in terms of what you do with your hand. In fact, in terms of where the bell rest, it is the same position.
Here is a video I shot on Saturday of a 20kg LCC&J set. Look at my hand position in the rack, and when I go overhead. My overhead position in the Jerk is identical to the overhead lockout/position of the snatch.
It is definitely a form issue. Practice what Garrett said. Bring the bell to the rack with two hands. Can you get it to a comfortable spot "Manually"? If not, it could be your KB, but I suspect this isn't the issue if you can get to the right spot in the hand on the snatch. Of course, your idea of the right spot and my idea of the right spot may be 2 different things :)
06-30-2008, 11:24 AM
Catherine that set was a thing of beauty. Having just started working with LCC&J I can see several things I could do more efficiently. First is my jerk technique is decidedly more hard style and yours is just so smooth.
Thanks for the video.
06-30-2008, 03:45 PM
Thanks Derek. The main thing that I have tried to improve on is my speed/quickness getting under the bell so that my shoulders don't do anything but "lockout". I think that has helped make it look smoother. I watched Valery enough times to realize that he looks smooth, but he is also unbelievably quick.
06-30-2008, 08:39 PM
Thanks for the new video Catherine... I am going to try again tomorrow. I ehar what your saying about my technique being off... but even when I put the bell into the rack position with my other hand I feel alot of pressure on my wrist and forearm. Maybe the handle on my bell is a little different? I have never used any other kettlebell except for the muscle driver one I have now.
Either way I will try again tomorrow. Thanks again.
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