Bottoms Up Kettlebell Bicep Curls Using Neurogrips

Bottoms Up Kettlebell Bicep Curls Using Neurogrips

 

 

To properly perform the bicep curl, you must initiate the movement by retracting your scapulae so that your shoulders are in correct alignment.  If using a dumbbell, grip the handle tightly and flex your elbow.  Maintaining your shoulders/scapulae in proper position while performing the bicep curl helps train scapula stabilizers (isometrically), which will act as the foundation for the upper extremity movement.  With a dumbbell, the weight is distributed evenly in your hand.  However, if using a kettlebell in the bottoms up position, the weight of the bell is offset in relation to the handle that you are gripping, so the lever you are attempting to move is longer and therefore more difficult to lift.  Because of the awkward weight distribution and shape of the kettlebell, when performing the Bottoms Up Kettlebell Curl, it is much more demanding on your hand grip and forearm strength as you are trying to curl the weight, while at the same time preventing the kettlebell from moving your wrist into flexion, extension, radial/ulnar deviation, pronation or supination.   You are constantly making adjustments to your grip to control the movement of the Kettlebell.  To make it even more challenging, try this same exercise with Neurogrips.   

 

 In the images above, you can see how Neurogrips add thickness/diameter to the kettlebell handle.  In the picture on the left, the thumb overlaps the index finger.  In picture on the right, the thumb does not come close to the index finger.  The goal here is to control the kettlebell by "crushing" the Neurogrips around the handle.

Below is the Kettlebell Bottoms Up Curl with Neurogrips.  To initiate the curl, the shoulders/scapulae must be "set" isometrically.  Then as you curl the kettlebell, you must avoid trunk sidebending towards the side of the kettlebell as well as losing control of the "set" scapulae.  Do not let your shoulders drop or protract (roll forward).