During any workout the Kettlebell can be held in a number of positions. How you hold the bell will have an effect on the type of response you will get from the exercise.
By the Horns
Holding the kettlebell with both hands by the horns is the best place to start as a beginner. The load is spread across both shoulders and is kept central. Ensure that the bell is kept close to the chest and at sternum height. Squeeze the armpits tight to activate the Lats (muscles down the back and side of the body). Avoid shoulder rounding in this position by keeping the shoulders back and down with the chest held high.
The Racked Position
A racked kettlebell is held by one hand and on one side of the body. Again the Lats are engaged by squeezing the armpit tight. The hand should be in-line with the chin on males, females it can drift slight further out. Keep the wrist straight and bell in the soft “V†formed by the active arm. As you perform exercises in the racked position ensure that the elbow does not drift outwards putting excess strain on the shoulder joint.
Performing exercises from the racked position increases the loading on one side of the body. Being in an asymmetrical position means that one side has to stabilize more than the other, often through rotational stability as well as lateral stability. Keep all this in mind as you exercise in the racked position, ensure you perform equal reps on each side and also work on improving weaker sides if necessary.
Bottoms Up Position
A more advanced hand position is holding the bell upside down and by the handle. Working on this technique will radically improve coordination, neuromuscular feedback, alignment, and symmetry. Perfecting this technique will quickly identify asymmetry and alignment weaknesses.