Hello Friends. Back from the Holiday Splurge it’s time to Clean up a bit before New Year’s. The Kettlebell Clean is an extremely simple exercise to learn and can also be the most frustrating. The Swing teaches us Force Production and Reduction, while the Kettlebell Clean teaches us Force Re-Direction. Mentally visualize the Clean as a 1 arm swing that ends in the ‘Top of the Pull-up’ position or the Rack and with a ‘Quiet Elbow’
Kettlebells in general teach us how to create tension and relaxation through the cycling of maximum voluntary contractions. This is extremely important because it mimics the need to decelerate in sport and ‘turn on a dime.’ Our muscles can now safely guide us through the gauntlet of starting and stopping without the stress of those movements going to the wrong places.
In short, the Clean keeps our athletic potential much safer by teaching us to dissipate force as needed while toughening the hands, forearms and body to ‘take a blow.’ If you can’t clean, I wonder about transmitting force in an athletic endeavor.
Clean
A Kettlebell clean showcases the martial mix of relaxation and tension this system is known for. The differences from Olympic cleans are NOT shrugging the shoulders, keeping the elbows in, puffing the chest, dipping under or growing tall.
Why even do this movement? Great Question. As stated earlier this movement has a way of toughening the body for contact and also creating a more explosive athlete by learning to drive the hips and re-direct that force. The Kettlebells float to your forearm, creating 3 points of contact on the forearm, bicep and chest, becoming one with the bell.
This is called the ‘Rack’ position and It’s is a great way to start pressing Kettlebells overhead (Be sure to check the next video), or front Squatting with the bells on your forearms. Heck, just racking 2 heavy kettlebells and walking will teach your body to breathe under pressure and tension. Another invaluable skill in combat and life.
Progressions
· All points apply from Swing, First
· Grip, Straight Wrist
· RKC Plank
· Cheat Clean, Rack Hold
· Dead Clean
· Drop
· Clean
Standard Form
1. All points that apply to the swing, minus the straight-arm requirements on the top and the float requirement
2. The Kettlebell, the elbow and the torso ‘become one’ on the top of the clean. The shoulders must be pressed down. The wrist must be straight.
3. The Kettlebell travels the shortest distance possible
4. The Kettlebell comes in contact with the forearm ‘quietly’ no impact
5. Women may not hit their breast with their arms or KBs for health reasons
A few notes:
- Do Not Over Grip the Bell, use a Loose ‘Hook” grip
- Do Not Bang Your Forearms Up
- Power Breathe on the way up, not at the top
- Soft Catch – Quiet Elbows
- Fast & Loose Relaxation Drills – Shake your arms and legs vigorously, as if trying to shake off water and belly breathe in between sets, to bring Heart Rate down
- There are more: Check Back Later, Again be smart and send me a question if you’re not sure: John@BairKnuckleStrength.com
Beginner’s Programming:
- Do 1 Repetition of the first progression well, and then the next, etc.
- Practice a progression at a time and move on when it feels appropriate, you will know.
- If you feel you could do 50 clean repetitions of a progression, try another. Just do 50 sets of 1.
- Do Not Rush, Do Not get ‘Tired or Fatigued’ – Just get Better at the movement.
- A few reps here and there of just one step, then piece it together
- A good goal is to work the progressions until you can do it fluidly on both sides, cheat clean then dead clean, then full clean.
- Focus on proper alignment and use a a regression as necessary.
- A great way to get it all together, Do Some one arm swings, put it down – cheat clean and dump into one arm swing, then set down. Cheat clean, dump into one arm swing and then re-trace steps. Voila!
- And eat clean, like meat, veggies and fruits….and then tell me how you feel below in the comments section 🙂