I faced the same issue when I did the challenge. Moves like Turkish get-ups, kettlebell overhead presses, and front-racked squats and front-racked carries can all put a lot of sheer pressure on your forearms as the weight rests there. Stretch and Ice. This might feel okay at first, because it can take some pressure off your forearm in the short term. I'll probably need to talk to a physical therapist, but would you surmise that tendonitis pain would be more at the "ends" of the muscles, or near the joints, versus "belly" of the muscle, ie, in the middle of the arm (being muscle pain)? Instead, try cueing yourself to use your lower body momentum to drag the bell up close to your body (instead of swinging it away from your body). The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. It’s also a wonderful feeling, to be honest, when you develop enough confidence in yourself to loosen that grip and even be able to “butterfly” your fingers a little bit during the lift — flutter your fingers out, just for fun, to remind yourself that your grip is athletic, strong, confident, and forearm-friendly. To make sure your offset grip is working at peak effectiveness, hold up your palm and check it out in the mirror. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. I've had a very similar pain after doing an intense dumbbell circuit that heavily taxed my forearms. But it won’t end well for your wrist, which is essentially being tugged out of neutral alignment. Tendonitis in the forearm is debilitating. Hey all, Trying the 10,000 KB swing challenge, and have a couple questions. It might give temporary relief to your forearm, sure, but at the cost of your wrist being essentially yanked back by the weight instead of maintaining a neutral (and safe) position. That took everything out of me, I hadn't been that exhausted in several months. But aside from basic swings and carries, most kettlebell movements require a very different grip than the swing. will naturally want to take all that pressure off of your forearm. If you want to keep reaping all the awesome benefits of these powerful movements but don’t want to cause your forearms or wrists anymore agony, these tips are going to help you out. Hello! Offset Your Grip. I should order a 36lb soon... Do I have to do 500 swings a day? Your questions show you aren't ready for this program. P.S. The heavy impact of the weight striking your forearm causes soreness, bruising and pain on your wrist. The kettlebell swing is an effective workout but it can have a painful learning curve. It’s a beautiful … You want to improve your strength, conditioning, power, and grip strength, and you know that kettlebells can do it all. [Related: 4 kettlebell circuits for folks focusing on strength]. Considering the number of repetitions that are possible with Kettlebell Swings, fighting the bell like this could potentially add up to a great deal of stress on the common flexor tendon in the forearm and result in pain that can be very irritating and get in the way of a great deal of your other training as well. And that’s okay; think of the kettlebell as an extension of your own body. A post shared by Eric Leija (@primal.swoledier) on Sep 18, 2018 at 1:44pm PDT. The first kettlebell move that a lot of people learn is the swing. [Related: 15 kettlebell moves to strengthen your grip], A post shared by Eric Leija (@primal.swoledier) on Dec 31, 2019 at 7:21am PST. Okay, okay, I know. This one especially applies to kettlebell cleans. It’s a magical feeling when you get it right, but try not to get frustrated with yourself if it still takes a long time to figure out how to re-create that beautiful lift consistently. Get the free kettlebell grip document. You really need to go to one so he can work the muscles/tendons out. Any time you’re transitioning the kettlebell from hanging down from your fingers (the beginning of a clean) or facing straight out in front of you (the swing into a high pull that starts a kettlebell snatch), you’re going to have to worry about the bell slamming down onto the back of your forearm. Be patient with yourself as you figure out what timing works for you — just because a particular trick works for your long-torsoed training buddy doesn’t mean it’ll work for you. World records, results, training, nutrition, breaking news, and more. The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Due to the design of the kettlebell a good hand insertion does not mean all the weight is in the handle and resting in the palm, there is actually more going on, there is part of the weight that indeed rests in the palm downwards, but there is also a part that pulls laterally on the palm and a part that rests on the forearm. If you don’t care for the muscles in the forearm you are setting yourself up for injury. It’ll take a lot of trial and error, sure, but once you feel the miraculous feeling of holy crap that didn’t hurt at all, you’ll never want to stop kettlebell cleaning. Do 200 or 300 swings for 30 days first. I’m finding that I have wrist/forearm pain during and after work outs.