The Kettlebell Suitcase Deadlift With Neurogrips

The Kettlebell Suitcase Deadlift With Neurogrips

 

 

The Kettlebell used in this example has a handle that is approximately 1.25" to 1.5" in diameter.  The length of the handle is about 4.5" with curved corners ("Horns") which makes it difficult for other grip enhancing devices to fit over.  The Neurogrips easily slide on your hand, adding 1" diameter to the Kettlebell handle, making it between 2.25" and 2.5" in diameter.  This challenges your grip and helps strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 



Keep your feet about hip width apart

Squat down 'symmetrically', grip the kettlebell handle

Return to the standing position gripping the kettlebell

 

Things to remember:

1) When lowering your body to grab the kettlebell, perform the hip hinge technique, flexing at your hips and not your lower back -- Some verbal cues: "Squat back, not down - push your butt back as if reaching back for a chair"

2) As you lower yourself, you will have the tendency to sidebend toward the kettlebell. Don't do this.  This exercise is not only working your legs and grip, it is also a trunk stabilizer.  If you maintain the initial spinal alignment and do not allow yourself to sidebend or rotate/twist towards the weight, you are using your trunk musculature (laterally the Quadratus Lumborum) as well as obliques, and transversus abdominals to stabilize your spine and trunk.  The fact that you are not compensating by sidebending towards the kettlebell also helps you to squat deeper, assisting you in gaining more functional range of motion/flexibility.

3) Upon rising to upright standing position, focus on maintaining symmetric shoulder height, again avoiding sidebending or rotating.  If you are holding the kettlebell in the right hand, your left lateral trunk muscles are working to stop you from sidebending to the right ("Don't give in to the weight").  

4) As you ascend to the starting point, make sure you do so while firing your glutes.  Try to spread the floor with your feet.  At the very top, 'lock out' by clenching your butt. 

5) Keep your shoulder blades retracted throughout. No forward rounded shoulders

 

The kettlebell in this technique is providing a vertical force to your hand, wrist, forearm, etc... There is no directional bias here towards wrist flexion, extension, radial deviation, ulnar deviation, pronation or supination.  Your wrist remains in neutral and your hand is working hard to grip the kettlebell, preventing it from falling vertically from your hand.  Doing this bare handed is a challenge in itself.  Using Neurogrips makes it even more difficult.  

 

Check out Neurogrips at www.neurogrips.com