Main | How to Save Your Skin from Kettlebell Swings, Cleans, and Snatches, Part II »
September 5, 2005
How to Save Your Skin from Kettlebell Swings, Cleans, and Snatches, Part I
This is not about being a metrosexual with manicured hands, it is a matter of minimizing the training time lost because of ripped calluses. Quick kettlebell lifts can be rough on your paws, so take note.
Unlike the presses and other grind lifts, swings, cleans, and snatches call for a loose grip. ‘Hook’ the handle with your fingers rather than grip it. Remember ‘relaxed tension.’ Try to lift in a way that minimally stretches the skin on your palm. Load the calluses at the bases of your fingers as little as possible; let the kettlebell handle glide from the ‘hook’ of the fingers to the heel of the palm and back in a manner that does not pinch the skin at the bases of the fingers.
Do not let the calluses get thick and tough. Russian gireviks soak their hands in hot water at night, then thin out and smooth out their calluses with a pumice stone, and finally apply a greasy cream or a three to one mix of glycerine and ammonia.
Speaks Brett Jones, RKC Sr., who gives his hands the double abuse of kettlebell lifting and extreme gripping feats: “Go out and get Cornhuskers Lotion and use it several times a day. This lotion is unique in that it is not greasy and actually toughens and conditions your skin. At night you may want to use a product that penetrates and moisturizes in a different way. Bag Balm and other heavy (oily) lotions can be used at night and can best be absorbed if you put them on before bed and wear mittens, socks or specially designed gloves available at some health and beauty stores.” (Brett, I will take your word for it.)
“File or shave off your calluses. By using an Emory board, buffing pad, or even high grade sand paper you can simply file off the excess callous so that it never gets thick enough to tear or rip. There are even callous shavers available that use a razor blade with a guide to shave off thick calluses. But, if you file often and correctly you may never need them. You do not want to file away the entire callous. The thickened part that becomes “caught” or pinched during the snatches or KB work is what you should file off. Your calluses are there for a reason. Just keep them in check to reduce the possibility for tears.
“Listen to your hands. If you skin begins to pull, tingle or give indications of a blister or tear, listen to it and stop. Halting a set early to save your hands is far preferable to ignoring the warning and allowing a tear to occur which can derail your training.”
To learn more about Kettlebells and Pavel’s Kettlebell programs click herePosted by james at September 5, 2005 6:00 AM
Comments
great ideas Pavel. excellent piece.I think I have been letting the bell get too deep in the hand lately as I have been developing a callous in the mid part of my hand. Have to think harder to use a hook grip and let the grip stay looser. Ironically thats the grip you get when you use the gymnastics grip.
rif
Posted by: mark reifkind at September 6, 2005 5:11 PM