Bristol Kettlebell club Member profile – Sarah Stribling

I started Kettlebell training just coming up to 2 years ago.

Kettlebell is like any exercise. If you don’t put the effort in then you can make it easy. To get results you need to push yourself, although I would stress that once you have been trained in the basic techniques/moves of kettlebell it’s not a complicated class to join in with (unlike some classes I’ve attended in the past), no matter what level of fitness you’re at. What I like about Kettlebell is the classes are always different so I never get bored. You can vary the level you train at by using different weight kettlebells for different exercises therefore getting a great workout all the time depending on how you feel.

The thing I was most concerned about at the start was muscle bulk. Don’t know why I ever worried about this. I’ve gradually worked my way up to using quite heavy weights with some of the exercises and although I don’t train to lose weight, I manage to maintain my weight easily and my figure is noticeably more toned and lean all over. Nothing I’ve done before has worked the whole body effectively as this.

This varies depending on what kettlebell exercise we are doing. When I first started I mainly used 8 and 10kg bells. I’ve progressed to using 14kg bells for double work, 16kg for single presses and snatching, 24kg for two handed swings and 20kg for single handed swings.

My main aim is to keep training with kettlebells as I get older as it’s been proven to me how it keeps you flexible, strong, lean and feeling great.

My personal aims are to eventually manage a turkish get up with a 24kg bell and to improve my score on the secret service snatch test each time I do it!

Kettlebell training is rough on the hands, the repeated motion of the handle rotating in the palm will form callouses which eventually may tear and could stop you from training as frequently as you want to.  However there are things you can do to avoid this situation, improve technique, protect and repair.

First we will start with protection methods

The Sock sleeve method

The sock sleeve can be made easily and fits right over the area of the palm that is affected. This idea was invented by Tracy Reifkind husband of Master RKC Mark Reifkind. Having tried this method I can attest to how really good this works! This is the method that I encourage my class members and clients to use.  Phil Scarito has put together a video to explain more.

Hand care using the sock

Tape

The taping method is popular at the RKC events, although it is not allowed for the 100 rep snatch test, it is another great way to cover the affected area with minimal material allowing you to still “feel” the bell in your hand.  I have yet to try this method so can only go on what others have to say. Master RKC Mark Riefkind has put together a very useful blog post with pictures and instructions. If you try this please leave a comment and let me know how it went.

How to tape your hands

Technique improvements

The exercise that causes the most problems to hands is the kettlebell snatch, snatches burn more than 20 calories per minute, they are a fantastic conditioner, build strengh endurance and vastly improve work capacity. In a nutshell you need to be doing lots of snatches, whatever your goal! Steve Cotter is a well acomplished kettlebell lifter and competes in Girevoy sport (GS) where an athlete will snatch for as many times as possible in ten minutes with only one hand switch. Due to these condtions the GS style of snatching differs somewhat from the hardstyle method and is kinder to the hands. In the video link below Steve Cotter explains more.

How to avoid tearing hands in KB snatch

Repair

If the above methods don’t work for you then you may want to consider keeping your hands in good condtion with a moisturiser. The most popular choice is corn huskers lotion, I haven’t been able to find this in the UK so unless you have relatives that can buy and post it over for you I don’t know how you would get hold of some. I’m sure there are other good moisturisers out there, one that I came across is kettle balm. This product has been specifically made to repair calloussed and torn hands due to kb training. I use this balm and can tell you that it works surprisingly well, you can see a noticeable difference in the appearance and feel of your hands the very next day.

Kettle balm

Some purist kettlebell lifters will frown upon the above methods and call you a girlie man for using them, that is fine and to each his own, if Master RKC Mark Reifkind suggests tape is ok then that’s good enough for me.

I hope these have helped you out and you are able to continue training hard.

Until next time comrades, train safe!

Pete