Kettlebell Clean Stop Start in the Safety Zone
Most kettlebell injuries occur with the kettlebell is improperly parked. You need to have your feet straight ahead, thumbs inward on the kettlebell to avoid it sticking out which could lead to an injury, sit back, reach out with one hand in front of you, fists to fingers & index fingers pinkies on the outside of the kettlebell handle.
Always stop when you feel you could do one more rep because when you get fatigued the form can break down leading to an injury or when a transition is made into other movement such as a clean to a press.
Power training with the clean is about being aware of your position & posture in space with both force production & force absorption.
The is a deceptive exercise because it's not a barbell but instead, a swing in disguise. The RKC standard for the clearly states, “. . .the swing, minus the straight arm position at the top of the rep are required". The hip hinge is the fundamental of the kettlebell clean just as it is with the swing with more weight on the heels of your foot, sit back like you are going to set on a chair & hike the kettlebell back between your legs drive shoulders down away from the ears, pull you knee caps up to engage quads & your lats, rib cage down (rib to hip connection) breathing out, when you swing the kettlebell up, breath in at the top of the move brace yourself, engage your abs, lats, core setting back when the kettlebell goes into the track position. Be sure to keep your rib cage down, squeeze your glutes inward, engage lats, abs & core to fire all the muscles of the body under tension. When you start downward breath in engaging your core of your body with the appropriate muscles in reverse of the movement from when you went up.
The is a great exercise for teaching BOTH force production and force absorption. One of the most frustrating things about learning The is trying to avoid "banging" your forearm with the as you try to secure the in the rack.
You can use more advance training universal strength 5 to 20 reps for a short period of times or ten minutes once you have the basics grooved in. You can also use high intensity interval training.
Note: When you use time under tension (learning when to tighten up the muscles & relax them controlled by your breathing) the main core contracts to avoid hurting your back, breathing behind the shield. You can add complexity to build your foundation by learning to pull knee caps up for glute development. Reset the starting position each time to make sure the setup is correct. When the set-up is correct with your anatomical breathing pattern matches the movement, the pattern is correct.
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