Kettlebell Hand Care

I’ve had several people talk about how hard using kettlebells are on your hands, but with a few tips most can be avoided. I have had problems with callus build-up, but I get it more from doing pull ups. There are really just three tips: file hands, file kettlebells, and loosen up.

File Hands

This one is a simple tip and was discussed more in a prior post. When you start to feel calluses building up; file them down.

Calluses get damaged when they build up so thick that they get caught and rip. By filing them down you put in a little work to prevent damage before it occurs. Smart move and simple enough to do.

File those hands down.

File Kettlebells

I love my Ader Kettlebells. I’ve had a chance to look at several other brands and now after using kettlebells for a while I notice the quality issues. The biggest problem area is the handle, or horn. If there is any irregularity in how the horn is shaped that is going to destroy your hands.

Thankfully most kettlebells are made from metal and can be shaped. So if your kettlebell has a poorly shaped horn, spend some time with a file and different grade sandpaper to work the horn into a very smooth shape.

Or just buy good quality kettlebells. I can speak for Ader, but I’ve heard good things about other brands as well. Just do your research before buying.

Loosen Up

The last tip is to loosen up. If your hands are building up calluses from kettlebells one cause could be from you gripping too tight on the horn through out the movement. Your grip should be a relaxed loop around the horn. Most moves where the bell is above in a locked out position, your grip will be open with your fingers extended. I found it takes time to build the confidence and form to keep my grip loose, but when I do the kettlebell just seems to float into position. With the proper loose grip the rest of the movement becomes more fluid.

Loose up and give not only your hands a break, let the rest of your body just flow with the movement.

Tips from Steve Cotter

Steve Cotter continues to be a great source of information. I’ve mentioned his Encyclopedia of Kettlebell Lifting in the past and can’t recommend it enough for building a solid foundation. The video below is from a seminar where Steve talks specifically about hand care.

Enjoy and remember to file hands, file bells, and loosen up.