Last Updated on 19 August 2026 by Greg Brookes
How you hold a kettlebell changes the exercise more than many people realise. Because the weight sits away from the handle, the same kettlebell can feel very different in a two-handed grip, goblet hold, rack position, overhead position or bottoms-up hold.
The most important position to understand is the kettlebell rack position. It is the receiving position for the Clean and the starting point for many presses, squats, lunges and carries. Once the rack is comfortable, the rest of your kettlebell training becomes much easier to organise.
How Should You Hold a Kettlebell?
There is no single correct hold for every exercise. For swings and deadlifts you usually hold the handle. For squats you may use a goblet or rack position. For presses and cleans the kettlebell sits in the rack before moving overhead. The best hold is the one that gives you the right combination of control, comfort and challenge for the exercise you are performing.
Kettlebell Rack Position: The Most Important Hold to Master
The kettlebell rack position should feel compact and supported, not like you are holding the kettlebell away from the body with the arm.
The bell rests against the outside of the forearm and upper arm while the elbow stays close to the body. The wrist remains straight rather than folding backwards, the shoulder stays down and the trunk stays tall.
A good rack should be sustainable. If your forearm and shoulder are working hard just to stop the kettlebell falling away from you, the position usually needs adjusting.
Single Rack, Double Rack and Front Rack Carries
With one kettlebell, the rack creates an asymmetrical load and the trunk has to resist side bending and rotation. With two kettlebells, the load is more symmetrical and the total resistance can be much greater.
You can also walk with one or two kettlebells in the rack position. A front rack carry challenges posture, breathing, trunk control and grip while asking you to maintain the rack as you move.
Double kettlebell front rack hold
The rack is also the gateway to exercises such as the Kettlebell Clean, Overhead Press, Racked Squat and Racked Lunge.
6 Other Ways to Hold a Kettlebell
The rack is the most technically important hold, but the kettlebell can be positioned in several other useful ways. Each changes where the load sits and how much grip, shoulder and trunk control is required.
Two-Handed Handle Hold
Holding the handle with both hands is usually the strongest and simplest kettlebell grip. It is the standard position for the Two-Handed Swing and can also be used for heavy deadlifts.
The main limitation is exercise variety. Once you move towards Cleans, single-arm Swings, Rows, Presses and loaded carries, one-handed or rack positions become more useful.
Coaching cue: Wrap the fingers securely around the handle but avoid squeezing harder than necessary. During Swings, let the grip stay firm but relaxed enough for the kettlebell to move naturally.
Single-Handed Handle Hold
A single-hand grip is used for Rows, Deadlifts, Swings, High Pulls, Snatches and many carries. Because the load is on one side, the trunk has to resist unwanted rotation and side bending.
This position also places more demand on the grip than a two-handed hold. That is useful, but it is one reason beginners sometimes find single-arm kettlebell work surprisingly tiring.
Coaching cue: Keep the wrist neutral and let the hand sit naturally around the handle rather than over-gripping.
By-the-Bell Hold
With this hold, both hands support the body of the kettlebell rather than relying entirely on the handle. It keeps the load close to the chest and can feel secure for slower, controlled movements.
I use this as a practical holding option rather than a major exercise category. It can be useful when the aim is simply to keep the kettlebell close to the body while the hips and legs do most of the work.
Coaching cue: Keep a firm, symmetrical grip and make sure the bell is secure before moving.
Kettlebell Goblet Hold
The Goblet Hold places the kettlebell directly in front of the chest, usually with both hands around the horns of the handle. It is one of the easiest front-loaded positions to learn.
The Goblet Squat is the obvious example. The kettlebell acts as a useful counterbalance and allows you to add resistance without first learning the more technical Clean into the rack position.
Coaching cue: Keep the kettlebell close to the chest and avoid letting the elbows drift forwards as fatigue builds.
Overhead Kettlebell Hold
Once the kettlebell is overhead, the shoulder has to stabilise the load while the trunk keeps the ribcage and pelvis organised underneath it. This position appears at the top of Presses, Push Presses, Snatches, Get-Ups and Overhead Squats.
You should be able to hold the arm comfortably overhead without leaning backwards or forcing a range of motion you do not have.
Coaching cue: Finish with the arm stacked securely overhead, the shoulder controlled and the ribs kept down rather than flaring forwards.
Bottoms-Up Kettlebell Hold
In the Bottoms-Up Hold, the kettlebell is inverted so the heavy body of the bell sits above the handle. That makes the position deliberately unstable and demands a great deal of grip and shoulder control.
This is not a position for heavy loading. I prefer to use it as a controlled stability challenge with a lighter kettlebell once the normal rack and overhead positions are already comfortable.
Coaching cue: Keep the wrist stacked, squeeze the handle firmly and stop the set as soon as the bell starts to wobble excessively.
Which Kettlebell Hold Should You Use?
The hold should follow the exercise rather than the other way around. Use the simplest position that lets you perform the movement well, then progress to more demanding positions when they add something useful.
| Hold | Best used for | Main challenge |
|---|---|---|
| Two-handed handle | Swings | Simple grip and hip power |
| Single-handed handle | Rows, Swings, Carries, Deadlifts | Grip and anti-rotation |
| Goblet | Squats and controlled front-loaded work | Holding load close to centre |
| Rack | Cleans, Presses, Squats, Lunges, Carries | Positioning and trunk control |
| Overhead | Presses, Snatches, Get-Ups, Overhead Squats | Shoulder stability |
| Bottoms-Up | Light Presses and stability work | Grip and fine control |
Related Kettlebell Guides
Frequently Asked Questions
Where should the kettlebell sit in the rack position?
The bell should rest against the outside of the forearm and upper arm with the elbow close to the body. Keep the wrist straight and the shoulder relaxed down rather than shrugging.
Should the kettlebell hurt my forearm in the rack position?
The rack can feel unfamiliar at first, but it should not feel as though the kettlebell is crushing the wrist or hanging painfully on the forearm. A straight wrist, relaxed grip and better hand position usually make the rack much more comfortable.
What is the difference between a goblet hold and a rack hold?
A Goblet Hold uses both hands and places one kettlebell centrally in front of the chest. A Rack Hold normally places the kettlebell to one side, supported by the forearm and upper arm, and is the position used after a Clean and before many Presses, Squats and Lunges.
Can I carry kettlebells in the rack position?
Yes. Single and double front rack carries are useful loaded-carry variations. The aim is to maintain a strong rack, stay tall and walk without leaning or letting the elbows drift away from the body.
Is the bottoms-up hold suitable for beginners?
Usually not as a first holding position. Learn the normal handle, Goblet, Rack and Overhead positions first. Bottoms-Up work is better introduced later with a light kettlebell as a grip and stability challenge.
HI,
I’M 10 DAYS INTO THE 30 DAY ROUTINE AND ENJOYING IT. SOME OF THE EXERCISES SEEM TOO EASY SO I WONDER IF I’M DOING THEM CORRECTLY, EVEN WHEN THEY UP THE CARDIO AND BREATHING.
ON THE TWO HANDED SWING IS THERE A “PELVIC THRUST” (KIND OF LIKE A STRIPPER OR DANCER WOULD DO) ON THE BACK TO FORWARD PART OF THE EXERCISE?
ENJOYING THE ROUTINE AND FEEL I’M BENEFITTING FROM THE REQUIREMENT TO GET MY LAZY BUTT WORKING ON A DAILY BASIS, EVEN DOING TWO A DAY IF I MISS ONE. THANKS.
The kettlebell is my new favourite toy. You have tons of information on your website. Thank you for your articles and videos, Greg. They are very helpful.
I Like The Detailed Instructions Along With The Images And Videos.
I like your website very much and am trying all but unsuccessfully to down load your offer of, 10 BEST KETTLEBELL WORKOUTS.
Can you please facilitate this?
Thanks, JIM
Hello Jim, you can just click the “Get Started” link at the top of the screen.
Thank you for all the helpful routines & hold positions. My fave is the rack position, but I use the 2-hand body hold, + the single & double hand holds.