Learning how to hold a competition bell in the Rack Hold is going to be a foundational skill. As my dear friend Adrian used to say, “We rest in the rack!”
If you can learn to hold the bell properly during the Rack, it will take strain off of your wrist, forearm, bicep, I mean, pretty much most of your arm if you can sit that elbow right in the “hot pocket” of all pockets. How here are a few tips to find the right positioning to make it the most efficient.
Anatomy of a Kettlebell
The first thing to get a handle on (heh) is how to insert your hand properly into the window of the bell. Here is a quick anatomy lesson of a kettlebell:
Handle
The top of the kettlebell that is held, usually between 33 and 35mm in diameter.
Corners
Where the handle starts to curve on the side of the handle.
Horns
Where the bottom of the handle meets the bell, just below where the bare metal meets the paint of the kettlebell. This part will sometimes have a slight flare as it meets the rest of the bell.
Window
The space inside of the handle, above the Bell.
Bell
The biggest, curved bottom part of the kettlebell. Sometimes there will be a hole in the bottom side if the kettlebell is hollow. Some are closed!
Hand Insertion
So now that you know the different parts of the bell, let’s talk about how to hold it. Since competition bells stay the same size as the weight goes up, you will never have to change your technique from here. The wide window means there is a lot of space, so getting the angle of the handle is going to take some adjusting, depending on hand size or width of the forearm.
Start by inserting your hand into the window and bringing the bell onto the bicep. Aim to grasp the bell at the closest corner to you with your thumb and forefinger. The handle will rest slightly at an angle in the fleshiest part on the palm of your hand, close to your wrist. The horn should rest on the forearm so that there is no space between the bell and the forearm. Always remember to keep the wrist straight to avoid strain.
If you are just starting out, a good practice to learn now is to “clear your fingers.” Instead of gripping the bell with your fingers wrapped around the handle, think about tucking them in above the handle. (This will come in handy when you move to double bells, especially on cleans, should the bells bump each other and could smash your fingers instead.)
Once hand insertion is where you want it to be, now it is time to get into the proper Rack position. Your elbow is going to sit directly into your Iliac crest, above your hip. To bridge that “gap,” since it seems so far away while standing upright, think about pushing your hips forward while keeping the knees straight. This will create a slight curve in your back. This stance is very unique to Kettlebell Sport lifting because of the amount of time you spend lifting the kettlebell in order to maximize rest and efficiency. Otherwise you won’t find it in other types of lifting or movement.
The key to staying safe in this position is to always keep the core and glutes engaged. Think about how to keep deep core muscles engaged. Pull the rib cage down towards the hips, while thinking about “zippering” the hips up to the belly button. Your ability to breathe efficiently with your diaphragm while staying active will unlock a lot of power later. Where you hold the weight of the bell is also very important here. If you disengage your elbow from your hip, your upper body fights to hold the weight. If you lean too far back and disengage your core, your lower back will be supporting the weight instead of your hips.
Keeping the bell weight stacked directly over your hips will give you a direct line to be able to ground the weight of the bells through to the floor. If you are holding one bell, make sure to still keep your hips aligned. Also think about where the handle is in relation to the center of the chest. If your elbow is connected but the weight of the bell isn’t centered, your bicep and forearm will become taxed. Think about pulling the handle to your center line in order for the weight of the bell to rest in the little V-shaped shelf created by your bicep and forearm.
Remember that everyone has a different body type and varying body mechanics, so your Rack Hold may look very different from the next. Learn what works best for you while building body awareness with these basic tips and you’ll be able to rest quite comfortably (well, as comfortable holding a kettlebell or two for 5 to 10 minutes can be) during your set.