Unfortunately, it’s a very common problem among kettlebell enthusiasts.
They get a great start with their kettlebell training. They get so excited about the power of their newly discovered training tool that they pick up and train with a KB almost every day.
And then the forearm, elbow, and/or wrist pain hits. It’s debilitating. They actually have to stop training with kettlebells completely for a time. And the excitement of this newly discovered training tool quickly turns to frustration.
*These tips come straight out of my new 8-Minute Elbow Fix program, and you can get it for a special launch week price when you order in the next few days. For more info and to take advantage of this limited-time offer, click here: -> 8-Minute Elbow Fix
Kettlebell lifting can without a doubt cause elbow pain. But the good news is that it can be prevented, reduced, and even eliminated with a routine of simple exercises and a few key habits.
(FYI, these tips will help anyone who uses their hands and forearms with high frequency, whether you lift kettlebells, do intense bodyweight training, play tennis, golf, or anything else that loads the elbow repeatedly.)
- Address the joint above and below, not just the elbow
Here’s the mistake almost everyone makes. They feel elbow pain, so they focus every fix on the elbow. But the elbow is a simple hinge joint; it just bends and straightens. Most of the time, the real issue is coming from the shoulder or the wrist.
A simple bicep stretch (shoulder extended, elbow straight, palm down) does more for a lot of people’s elbow pain than any elbow-specific exercise ever will. Same goes for basic wrist mobility work. If you’re only addressing the joint that hurts, you’re missing where the problem actually started.
This is exactly why my program starts every single day with shoulder and wrist work before it ever directly touches the elbow. Check out the full plan here: -> 8-Minute Elbow Fix
- Rest has a ceiling; don’t overdo it
If you’re constantly reaching for pain meds, wrapping up, or icing your way through workouts, that’s a sign of an inflamed joint. The instinct is to rest it completely. But here’s the catch: rest longer than a week or two, and you start losing strength and muscle, which sets you up for the same problem down the road.
The better approach is short-term rest paired with pain-free motion. Cat-camels, nerve glides, light isometric holds. Keep the area moving without loading it.
- Rebuild the cuff and grip before you rebuild the press
Once the pain calms down, the temptation is to jump straight back into heavy pressing and gripping. Don’t. The joints above and below the elbow, your rotator cuff, and your grip need to be strong again before you load the elbow like normal.
Face pulls, banded external rotation, and loaded carries are the three exercises doing the most work here. They rebuild the stability that was probably missing in the first place, which is usually what led to the elbow taking on more than its share of the load.
To sum up, elbow, forearm, and wrist pain sucks. It’s an all-too-common problem that can stop your kettlebell training in its tracks. But these three tips are a great starting point for beating it.
If you want the exact day-by-day plan, all 28 days mapped out, 8 minutes a day, plus a free bonus isometrics program to keep training while your elbow settles, click below to check it out. Launch week pricing ends soon:
Thanks for reading, and talk soon,
Forest Vance, M.S.
Master of Science – Human Movement
Certified Corrective Exercise Specialist | RYT-200 (Yoga Alliance)
Former NFL Athlete | Founder, FVT Warrior Wellness
This program is educational in nature and isn’t a substitute for medical advice, so check with your doctor if you’re dealing with anything severe or ongoing.