How To Fix „Bruised Forearms“ From Kettlebell Cleans - (INSTANTLY!)

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Bruises take on beautiful shades, shapes, sizes - and they’re necessary - when you’re starting out! Your soft tissues have to adapt - and this might be a little uncomfortable at first.
My Sensei Steve Cotter said, that: "Inconveniences force us to grow!". However, if you have been cleaning for a longer time - improved technique should have fixed the crashing on the kettlebell on your forearms by now.
Before I present to you the solution, I need to show you the cause. In 99% of cases, your flaw in the Swing is the problem that seeps into your Clean. I’m not talking about the movement pattern per se. So your Swing technique might still be off a little bit.
It’s the fact that you haven’t learned yet how to relax your arms. This leads to another problem - unrelaxed arms mean, that you don’t generate enough drive from your hips.
We human beings are handsy creatures. So instead of moving and pushing the kettlebell with our hips in the Swing - we use our arms exclusively. You might have already felt this by feeling a pump or worse - a cramp in your forearms.
The next day, you felt muscle soreness right in that spot? That’s a tell tale sign of the problem.
We „rip it and grip it“ - the logical conclusion is that if we do this in the Swing, we also do in the Clean.
Because the Clean is nothing less than a logical progression from the Swing, just like the Snatch is the logical progression from the Clean.
Watch the full video to see the "Clean Fix" in action!
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Опубликовано:

15 июн 2022

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Комментарии : 47

@frankquinn6872 2 года назад

Love this! After working with KB for 15 years from a hard style perspective I really enjoy this explanation of a different approach. What both styles have in common I think is the following: if the clean is hurting your arm you’re doing it wrong! From my perspective I was taught that the bell is virtually weightless on the way up (particularly in a dead rather than a swing clean) so the key is to use use this window of opportunity to move the arm around the bell rather than waiting for the bell to move around the arm at the top - which can lead to the bell whacking your arm). Thanks for the continued education Gregory!🙏

@harryv6752 Месяц назад

I'm completely new to KB training. And your channel has helped tremendously. Great commentary and tips on KB cleans, as I've just started incorporating this movement but struggle with the KB smashing into my forearms.

@unapologeticcook7168 Год назад

Thank you for the tip, I'm a beginner in using the kettlebell and I find your technique very useful!

@user-pq7sn1fe5w 2 года назад

Absolutely hilarious beginning 😄 and one of the best educational video I've seen on RU-vid. Honestly speaking, despite tons and hundreds of kettlebell teachers in Russia, your channel is one of my favorite!

@Dale21B 2 года назад

Great video. I struggled with not slamming the KB on my watch. Thank you for breaking this down and adding in some tips to transition to a different grip.

@dn276 Год назад

What a way to explain. I’m just learn so much from RU-vid everyday that I don’t want to pay for course yet. Cause what more is there to it make me think!! Learning everyday

@LeafDew Месяц назад

An old video, but I'm steadily working my way through some of these 'beginner' discussions. I discovered this 'spearing' technique sort-of on my own a while back and I'm glad to see this spearing motion is not totally out of whack with how you are supposed to clean the bell.

@mrswitbooi 2 года назад

This is exactly the video I was looking for. I've moved on to cleans from swings and got myself all sort of beaten up in the first few weeks just getting the form right. I'm not banged up anymore but will from time to time get distracted but it only takes one shot against the wrist to bring me into sharp focus.

@lebe-stark 2 года назад

We all need a solid wake up call once in a while! Thanks for sharing! - Gregory

@sTiErLiTz876 9 месяцев назад

After watching Jeff Kovalye's English RU-vid, I thought that there are no normal weights on English RU-vid, but then I saw you and I take my words back!

@hansmemling2311 Месяц назад

Amazing video, still the best explanation out there.

@Aproposification Год назад

So much depth and detail here, thank you. Steve Cotter’s book is amazing, but you knew that.

@lebe-stark Год назад

Glad you enjoyed it!

@sebya1906 2 года назад

This are the kind of videos which help me a lot with my technique! Thanks a lot!

@lebe-stark 2 года назад

Great to hear Sebastian! - Gregory

@ChaiBronz 2 года назад

Great video, as always! It looks like you keep your elbow close to your hip throughout the clean which helps tame the arc too. That's always been a good que for me.

@MrFabozy 8 месяцев назад

Thank you for sharing. Time to practice! I love your channel! 🙏

@lebe-stark 8 месяцев назад

Let‘s go! 💙💪

@girea75 2 года назад

Yes, Gregory, you are perfectly right. It took me a long time to learn how to clean the kettlebell correctly. And frankly speaking I wouldn't have learnt it properly it hadn't been my coach Serghey Rudnev who taught, showed and drilled me in "easy" e exercise. Now I start my every training with a swing for 2-3 minutes for each hand and around 50 chest cleans with every hand either.

@TobiasELee Месяц назад

Great video as usual. Fit 61 yo male. Recently started working with KBs. Love ‘em. But recently experienced horrible pain on the inside part of my forearm. Almost felt like a nerve issue. Anyway I know I’m still perfecting keeping the KB from smacking and bruising the top part of my forearm. Hopefully ur suggestions will help. Thank u!

@MichaelJamias 9 месяцев назад

Dude. Amazing stuff.

@lebe-stark 9 месяцев назад

Glad you enjoyed it!

@ZebbeCali Год назад

Solid content!

@johhnyg4027 Год назад

Thanks for the great tips your channel has helped me out tremendously 💪💪 keep up the great work and I'll keep turning into a beast lol thanks again 🤘💪👍

@lebe-stark Год назад

Thanks for sharing brother! - Gregory

@fountainoflifeonenessjesus8034 Год назад

Great video

@lebe-stark Год назад

Glad you enjoyed it

@tomorrow3582 Год назад

Getting a competition bell is a huge help. As soon as I switched from cast iron to competition I stopped battering my wrists. It's like the difference between being hit by a basketball or a baseball. Improved form is of course essential but the improved bell is massive too.

@timgerber5563 2 года назад

Interesting! I tried this out and what seems to also have an effect is if you have your arm in an internal rotation (thumb pointing backwards) during the eccentric phase of the swing vs having a neutral arm rotation (thumb pointing forward). Personally, I still find it hard in the swing to produce the most force with the hips instead of the arms as this leads to the kettlebell flying higher than I need it for the clean. For the snatch it’s a completely different story and I manged to get that hand insertion phase right without the weight banging on my arm, but with the clean I still feel my shoulders and forearms bruised after every clean and press session due to the kettlebell flying higher than it needs to.

@xcal123 2 года назад

Cramps on the forearm: use the finger hook grip Gotit. I was 100% fine with the 12kg bell then stepped up o the 16kg when the cramps slowed me down. I will try this, it makes sense!

@rachelbarsottini186 Год назад

My forearms appreciate this video 😂

@guyblew1733 2 года назад

I have been doing it. I haven't had problems with my forearms get tired.

@Ferrin10 2 года назад

Don't listen to them. Your cleaning technique was spot on!

@lebe-stark 2 года назад

Thanks! I’ll forward this to my supervisor! 💪😅 - Gregory

@syrus3k 2 месяца назад

Ah yes.. the clean. I think to a certain extent you can't teach it, you just have to feel your way into doing it right. These tips do help though!

@ai_vfx856 Год назад

I am new to kettlebell and are now learning to put kettlebell at the rack position. However, the kettlebells at my fitness studio has ''grooves" where the forearm is supposed to rest but somehow my forearm doesn't fit nicely into these grooves when I put the kettlebell in the rack position by following the 45 degree guidelines. Am I doing something wrong or are the grooves a design flaw?

@lebe-stark Год назад

I'm not a fan of these types of kettlebells and I think, that perfecting technique makes these grooves redundant. - Gregory

@battlefox8460 6 месяцев назад

Hi got a question, I saw your videos and got bought a 50lb kettlebell, I did the assisted hand technique you mentioned but I noticed anytime I have the handle at the diagonal grip it hurts the back of my forearm, but if I use the barbell grip, wrist straight not bent, then I don't feel any pain or pressure on the back of my forearm, could it be because the type of kettlebell I have, I bought mine at Walmart and the handle is more like a v shape and it seems shorter compared to the one in your video. Thank you for any advice 🙏

@lebe-stark 6 месяцев назад

Your forearm has to get used to it; plus you need a solid kettlebell.

@battlefox8460 6 месяцев назад

@@lebe-stark thank you for replying back, and I'll continue to keep trying what you showed in the video and look into getting a better kettlebell

@wesleymccurry5427 2 месяца назад

This is my biggest problem

@cr44dy Год назад

So my question is why am I getting bruised on my biceps from cleans?

@lebe-stark Год назад

Because your biceps is the receiving end of the kettlebell. This happens often times to beginners. - Gregory

@sTiErLiTz876 9 месяцев назад

You need to learn how to save energy, you lift the kettlebell too fast, and the kettlebell gets a strong impulse, but you can do it slower, with experience you can do it yourself

@acemcknaves 2 года назад

I let it float and land gently on my forearm...

@lebe-stark 2 года назад

You got this Coy! - Gregory

@hfdboxing 2 года назад

Did NOT enjoy this. I've been doing KB for 10 years now. Brused forearms have never happened. Thumbs towards the body, using your legs to pickup from the ground or swing should all be the same. Rotate the hand so that the thumb ends up towards the body. During the "weightless" portion of the lift, person moves their hand in an upper cut motion. Mind you I learned this while training in martial arts so that only makes since. And yes, from 15k to 44k is the same motion. But to each their own.