Anybody that trains regularly with kettlebells will confirm that sore hands ‘can’ be a real problem when you increase your volume and this is exacerbated even more when it is humid. Torn callouses, blisters, pain and even some blood are all too common and lead to major set backs in training and motivation. I say ‘can’, because it doesn’t have to be this way. Sore hands are normally a sign of poor technique and / or lack of sufficient hand care.
Here is my guide to kettlebell handcare and how to get the most out of your training, pain free.
Tip #1
When engaging with snatches and cleans try to ‘hook’ the kettlebell in your fingers and let the handle glide to the ‘heel’ or base of your palm and back from heel to the finger hook, so the kettlebell does not pinch your skin. This is especially recommended during the drop phase of the kettlebell snatch where the majority of hand ‘injuries’ can occur. Do not try to grip the kettlebell too much. Remember – PERFECT PRACTICE
Tip #2
The use of chalk is down to personal preference. When using chalk apply sparingly to both your fingers and the kettlebell handle but never apply on dry hands.
Tip #3
Gloves are not recommended – remember the more skin in contact with the kettlebell the better the receptor signals to the brain and the better your performance and technique.
Callouses are your friend. Callouses are your in-built protection, however, if the callous is too developed it can tear.
The best way to take care of the calloused hand is to soak it in warm water every night for at least 5 minutes, wait 30 seconds for the blood to return and then smooth out the callouses with a pumice stone. Do not remove the whole callous they offer you the natural protection you need.
Tip #4
Apply some hand care cream – O’ Keeffes Working Hands is superb and will improve the health of your hands. Appy after you have soaked and dried your hands but never before workout.
O'Keeffe's Working Hands
Tip #5
If you feel your hands begin to tingle or the skin begins to tear during training, stop, don’t be the hero, listen to your body (hands).
Tip #6
If it is humid,the chances of tearing callouses is greatly increased as the skin tends to be softer and wetter. Regularly towel off, wipe kettlebell handles and if necessary use the half snatch, where you lower the kettlebell to the racked position before dropping to the back swing. The dead snatch is also an option, where you set the kettlebell down after each rep. Both are much easier on the hands.
Tip #7
If you do get blisters, cut the dead skin away, clean and dry the area and apply a small square of porous athletic tape into the ‘hole’ until it is ’squared off’. Leave until it becomes dirty or wet and replace. If you have blisters do not do snatches – substitute with swings.
Above all, the most important way of preventing sore hands is perfecting your snatch (and clean) technique. – Online kettlebell training available HERE – Gain one to one feedback and learn the technical details that make a real difference in your performance.
