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GRIPS & HOLDS

These are some of the many ways the kettlebell can be positioned as well as held in your hand(s). Virtually any part of the kettlebell can be held in a host of grips, grabs, crushes, finger or palm grab techniques not to mention the legs and feet. The kettlebell can be used as an anchor to hold the arms, legs, or other parts of the body down while performing with the opposite side of the body or other exercises. Because of the dynamic weight distribution of the ball in relationship to the handle of the kettlebell, by changing the angle, hold, grip, etc, this will dramatically alter the difficulty of the technique being performed. Besides the different ways you can hold the kettlebell, the number of hands and number of bells you use will challenge anyone wanting to push their limits to the extreme. Take the list of Grips & Holds below and mix with the Kettlebell & Hand Combinations below. See if you can think of some of your own.

Kettlebell & Hand Combinations

#KB - # of hands

1 KB - 2 hands
1 KB - 1 hand
2 KB - 1 hand holds both kettlebells
2 KB - 2 hands each hold a kettlebell (AKA: Power)
2 KB Squared - 2 hands hold 2 kettlebells in each hand

Regular – Handle in palm, kettlebell is outside of arm.
Reverse – Same as Regular but kettlebell is inside of arm. 
Horn – Hands grasp around the horns.  Bell can be down or bottom up.
Horn Squeeze – Similar to horn hold but squeeze palms together, no fingers.
Two Hand Hold - Hold handle with both hands.
Horn (Taffy)  Pull – Grab the horns high or low and pull them apart with both hands.
Bottom Up - Kettlebell ball is in up position and the handle is on the bottom.
Two Hand Hold bottom up - Using two hands to hold one kettlebell. 
Two Kettlebells One Hand - Using 1 hand hold 2 kettlebells.
Waiter – Any part of the ball resting in the open palm as a waiter does holding a tray. 
Crusher – Two hands crush the ball keeping hands open  w/o fingers.
Ball Grip - Grip ball with entire palm contouring around the ball using fingers.
Pinch Grip - Index and thumb grip handle at corner, others are loose.
Finger Grip – From thumb to pinky using one or any other combination of fingers.
Foot In Handle – Foot in the handle of the kettlebell.
Heel Hold – The bell is on the floor and your heels are pulling against the ball. 
Farmers Hold - Bell hanging at side either with wrists bent in or straight.
  a  
a
 
 
Regular – Handle in palm, bell down on outside of arm.
 
Reverse – Like Regular but bell on inside of arm. 
 
  a  
a
 
 
Horn - Bell bottom up
 
Horn Squeeze - No Fingers
 
 
a
 
a
 
 
2 Hand Hold
 
2 Hand Taffy Pull
 
 
a
 
a
 
 
Bottom Up
 
2 Hand Bottom up
 
  a  
 
 
2 Kettlebells 1 Hand
 
 
       
     
Waiter – Any part of the ball rests in open palm. 
     
  a   a  
 
Crusher- 2 hands hold body any position.
 
Note, no fingers are used
 
  a   a  
 
Ball Grip handle up
 
Ball Grip handle down
 
  a    
 
Pinch Grip
 
Pinch Grip
 
 

a

 
a
 
 
Finger Grip
 
Foot in Handle
 
 
a
 
a
 
 
Heel Hold
 
Farmer Hold
 

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