Master These 3 grips!
Knowing which grip to go with when snatching a kettlebell is essential. Each grip will have a particular response.
First you want to make sure you're gripping the bell with the "hook" of your fingers like this on the right.
This is known as "the hook grip". This grip will strengthen your fingers (a limiting factor in kettlebell lifting) and ensure your calluses are in the correct spot.
Calluses are just part of the kettlebell game. When you do get calluses they should be on the fingers and not in the center of your palm.
If you are getting calluses on the center of your palm...
... you're over gripping the kettlebell.
And most "over gripping" comes from a lack in confidence in your hook grip. One way to over come that is to add "heavy" farmer carries using the hook grip only.
Once you get the hook grip down, the next is to learn the remaining two grips and when to use them in your training.
This grip is know as "the crush grip". This grips is mostly used with kettlebells presses, getups and front squats.
In my experience the best time to use this grip is with "heavy" snatches. What are "heavy snatches?"
I would deem heavy snatches for men at 32kg and up. For ladies 20kg and up.
The reason to employ this grip here is 2 fold:
- To activate the deep flexors of the forearm to support the heavier load. With heavy snatches the volume will most likely be low and the crush grip will help you have more control.
- Applying pressure with the thumb activate the long head of the biceps muscle which is responsible for flexing the shoulder (raising the arm over head).
As the volume of your sets rises (like with Snatch Plan 101) you want to be more efficient with your grip to support the extended sets.
Enter The "False Grip"!
This grip rests on the heel of the palm. Applying pressure to the heel of the palm innervates the tricep muscle.
This will help achieve a quicker lockout.
I mentioned one of the limiting factor with the kettlebell snatch is grip strength and even fatigue in the forearm.
The false grip allows for a more relaxed grip due to the nature in how the bells rests on your forearm. The preserves the grip and the flexors of the forearm.
The more relaxed your grip--the more snatches you can do. Plus the fresher your grip is--the less likely you'll over grip the bell and tear your calluses.
There you have it. 3 grips to improve your snatch skill and reduce the likely hood of tears.
Hec G.
