How to Stop Forearm Discomfort While Using Kettlebells

Last Updated on March 24, 2022 by Ellen Christian

Are you wondering how to stop forearm discomfort while using Kettlebells? Working out with a kettlebell is a part of my fitness routine on many days. I find them a lot more fun to use than traditional hand weights and a lot more versatile.

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How to Stop Forearm Discomfort While Using Kettlebells

Stop Forearm Discomfort While Using Kettlebells

As with any exercise, you can suffer from some discomfort afterward if you don’t do it properly. So it’s important to do all you can to avoid getting to that point. I really hate it when I push too hard one day and pay for it for several days afterward.

What do Kettlebells do for your body?

So, if you haven’t already tried Kettlebells, you may be wondering what the big deal is. Kettlebell workouts provide strength training, a cardiovascular workout, and core strengthening. They can help with strength, endurance, flexibility, and weight loss. As a woman who spends most of her day sitting at a desk, I need all of these things.


What size Kettlebell should I use?

Like weights and hand weights, Kettlebells come in a variety of different weights and sizes. There are two basic types of Kettlebells. Regular Kettlebells have specific weights (5 lb, 10 lb, etc.). Adjustable Kettlebells can be filled with sand, buckshot, etc. depending on how heavy you want them to be. Keep your fitness level in mind when choosing your Kettlebells. It will go a long way to stop forearm discomfort while using Kettlebells. You don’t want to over exert yourself.

How to Stop Forearm Discomfort While Using Kettlebells

The size you choose will depend on your current ability and what types of exercises you plan on doing. A beginner (woman) who has never used Kettlebells or weights before should start slow. For one-handed workouts, consider a 5 or 10-pound Kettlebell. For a two-handed workout, start with 15 pounds. I use a 5-pound Kettlebell for one-arm lifts to help strengthen my upper body. Start slowly to stop forearm discomfort while using Kettlebells. Too strenuous a workout is never good.

If you’ll be using these at home, rather than at the gym, I recommend coated Kettlebells. They make so much less noise than uncoated Kettlebells. And, they will help protect your floor when you put them down.

How to Stop Forearm Discomfort While Using Kettlebells

Kettlebell forearm bruising

One of the most common complaints I’ve heard from others who use Kettlebells is Kettlebell forearm bruising. When you lift the Kettlebell during some workouts, it rests on the bones of your wrist. This can cause bruising and tenderness. While it doesn’t happen for everyone, it is a common sports injury for Kettlebell users.

woman working out

How to keep kettlebell from hitting your wrist

Ideally, you would be able to stop the kettlebell from hitting your wrist when you exercise. With practice, this control becomes easier. But, if your hands are sweaty or you are simply moving too quickly, this is a definite challenge. You can use gym chalk on your hands which will help give you a firmer grip on your Kettlebell. And, use slow measured movements to get the most control.

How to Stop Forearm Discomfort While Using Kettlebells

The other option you can consider for kettlebell forearm protection is using a Kettlebell wrist guard. You wear the wrist guard on your wrist like you would a wrist band. They are longer than wrist bands and offer more protection to your forearm rather than just your wrist. Or, you can also use Crossfit gloves which cover both your hand and upper wrist. These will help give you more friction when holding your Kettlebell but won’t offer quite as much protection.

How to Stop Forearm Discomfort While Using Kettlebells

Stop forearm discomfort while using Kettlebells: Kettlebell Clean

Another option to stop forearm discomfort while using Kettlebells is to change your workout. Kettlebell Clean uses a technique that brings the Kettlebell from the floor to your chest (racked) in one fluid motion. This way, the Kettlebell does not rest on your wrist or forearm. So, there will be no discomfort. Keep in mind that Kettlebell Clean is a quick burst (explosive) and it takes practice to get the technique correct. Check out this video to see it in action.

If fitness is your thing, check out the best exercise workout by personality type. Or learn more about taking electrolytes for health reasons. And, check out the benefits of hydrogen water and the importance of staying hydrated while working out.

Finally, check out these workout accessories that motivate me.

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