Kettlebell Workouts With Wristbands

Celebrities, athletes and elite law enforcement teams use kettlebells.

Celebrities, athletes and elite law enforcement teams use kettlebells.

Kettlebells are comprised of an iron, cannonball-shaped base with a solid round handle -- similar to the shape of a tea kettle. They provide a full-body workout. But a few kettlebell exercises sometimes wreak havoc on the wrists and forearms. Because you sometimes use your wrists and forearms to balance the kettlebells, bruising can result. Kettlebell wristbands allow you to fully execute certain exercises without the fear of pain or stiffness from bruising.

Power Push

Holding the kettlebell in your right hand and allowing it to rest on the back of your wrist, extend your arm over your head. Wristbands will reduce discomfort from the kettlebell resting on your wrist bone or forearm. As you lower your right hand, lift your right knee touching your elbow to your knee. Lift your arm over your head again while lowering your leg, and repeat. Once you have completed one set of 12 to 15 reps, switch to the left side. You can repeat on either side up to three sets.

Curl

Holding a kettlebell in each hand, stand with your knees slightly bent, toes forward and your arms to your sides. Bend at the elbow and raise both kettlebells at the same time until the inside of your wrists are facing your shoulder. As you raise the kettlebells, they will hit the back of your wrists. Wristbands will protect your wrists against bruising and injury and allow you to execute the exercise without worrying about impact.

Chest Press

Lie on your back on a bench holding a kettlebell in each hand. The kettlebells should be falling over each shoulder. Each kettlebell will be coming into contact with the back of your wrist throughout this exercise, so wristbands are beneficial. With a kettlebell in each hand and elbows out to the sides, push the weights over your chest, and lower them again. One set includes 12 to 15 lifts, and you can repeat as desired for no more than three sets.

Flyes

An fly is executed similarly to the chest press. With a kettlebell in each hand, push the kettlebells over your chest. The inner wrists should be facing each other with the kettlebell facing out and resting against the back of your wrists. Again, the wristbands will alleviate discomfort to your wrist bone and forearm during this exercise. Keeping your arms straight, slowly lower the kettlebells out to your sides making a "T." Then, lift the kettlebells back over your chest. The wristbands will also protect your wrists and forearms when you return the kettlebells back over your chest as the bells will find support again on the back of your wrists.

 

About the Author

Dorothy Stephenson is a writer with experience in travel, health, nutrition, equine science, real estate, history, green living, fitness and agriculture. She has written for publications such as "EQUUS," "American Farrier’s Journal," "Today’s Diet and Nutrition," "Military Officer" and "The Washington Examiner."

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