The Kettlebell Clean - A Prerequisite Kettlebell Lift For Many Other Kettlebell Lifts!
In order for you to succeed in becoming a true Girevik, you must master the kettlebell clean.
The clean is the base lift and prerequisite lift for many other kettlebell lifts.
In doing this lift properly for the first time you will realize that it doesn't take as much "muscle" or "force" as you might think.
The technique, when implemented properly, should make the lift seamless.
To clean the bell you must first place it on the ground between your feet.
As you clean the bell and properly rack it at your chest your arm should be at rest against your body.
For men this should be right in front in almost a "fighter's position.
" For women this position will be slightly more off to the side to not allow the bell to hit or bang your breasts.
Remember that you should always finish with a true "lock out.
" Your hips and knees should be locked with the hip shifted out to a locked position on the side of your body that you are resting the kettlebell.
If you clean the kettlebell and find that you are banging your forearms or throwing the bell too far away from your body your technique is poor.
The arc of the bell should be as tight and close to your body as when you swing it.
Once again, when performing the swing and having a wide arc your technique is poor as well.
You should get accustomed to executing and taming the tight arc of the bell in order to master the clean and other lifts.
One great way to master the clean is to use a wall.
Stand next to a wall with your body at a perpendicular angle to it.
For instance, if you are practicing the clean with the bell on your right side then your right shoulder should be next to the wall.
From here you should be able to smoothly perform the clean without touching the wall.
Now when you do this you can't cheat by standing away from the wall.
Your right foot in this scenario should be completely flush to the wall when you do this.
You may also want to use your opposite hand as a shield between the bell and your head just in case the bell makes contact with the wall and bounces off.
This way you want smack yourself in the face with the iron cannonball! Take time to properly learn and execute the clean lift for your kettlebell strength training program.
You can always access my material for free to learn more about it.
Remember to train hard, but always train smart!
The clean is the base lift and prerequisite lift for many other kettlebell lifts.
In doing this lift properly for the first time you will realize that it doesn't take as much "muscle" or "force" as you might think.
The technique, when implemented properly, should make the lift seamless.
To clean the bell you must first place it on the ground between your feet.
As you clean the bell and properly rack it at your chest your arm should be at rest against your body.
For men this should be right in front in almost a "fighter's position.
" For women this position will be slightly more off to the side to not allow the bell to hit or bang your breasts.
Remember that you should always finish with a true "lock out.
" Your hips and knees should be locked with the hip shifted out to a locked position on the side of your body that you are resting the kettlebell.
If you clean the kettlebell and find that you are banging your forearms or throwing the bell too far away from your body your technique is poor.
The arc of the bell should be as tight and close to your body as when you swing it.
Once again, when performing the swing and having a wide arc your technique is poor as well.
You should get accustomed to executing and taming the tight arc of the bell in order to master the clean and other lifts.
One great way to master the clean is to use a wall.
Stand next to a wall with your body at a perpendicular angle to it.
For instance, if you are practicing the clean with the bell on your right side then your right shoulder should be next to the wall.
From here you should be able to smoothly perform the clean without touching the wall.
Now when you do this you can't cheat by standing away from the wall.
Your right foot in this scenario should be completely flush to the wall when you do this.
You may also want to use your opposite hand as a shield between the bell and your head just in case the bell makes contact with the wall and bounces off.
This way you want smack yourself in the face with the iron cannonball! Take time to properly learn and execute the clean lift for your kettlebell strength training program.
You can always access my material for free to learn more about it.
Remember to train hard, but always train smart!
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