hey everyone today I'm going to bring
you part one of a two-part series on how
to perfect your kettlebell clean in
today's video we're going to go over the
most common mistakes and corrections for
the dead clean in part two of the video
which will come out soon we're going to
do the same thing for the swing clean
now the kettlebell clean is an amazing
exercise whether you're using it to
become explosive for sport or for
fighting martial arts or whether you're
simply using it as a movement to get
into positions so that you can do
presses and squats and other exercises
regardless of how you're using it there
are some key fundamentals that will help
you prevent injury and improve your
performance let's get right into them
first let's cover the starting position
now it's really important that when
you're doing a dead clean off the floor
without a backswing that you get into
proper position to maximize leverage try
putting the kettle bell right between
your ankles possibly a little bit
further back what this does is this will
get your center of mass right above the
kettlebell that'll make your pull feel a
lot stronger if the kettlebell is too far
in front of you it's going to pull your
center of mass forward which will make
your kettlebell clean feel very heavy
next keep your free hand off of your
thigh if you have your free hand on your
thigh you're going to inadvertently push
on your thigh with your arm this is
taking the strength away from your legs
and your core muscles that you want to
be using instead keep your arm out to
your side away from your body that will
prevent you from ever pushing off of
your thigh next you also want to tighten
up any slack that you have in your body
a loose arm or shoulder will make the
clean feel weak follow these steps and
set up tips pull your shoulder down and
tense your armpit lock your elbow shift
your weight up and back just enough to
feel a pull on the kettlebell now you
are ready to clean one of the most
common things I see go wrong when people
are first learning to clean is what i
call the ugly curl the kettlebell should
not go out away from your body in fact
you should pull it up as close to your
body as you can without hitting your
self with the kettlebell there are two
additional tips that will actually help
fix the ugly clean in addition to some
other problems the first is don't let
your palm turn up like a curl instead
keep your palm facing behind you at the
start as you pull the bell straight up
your palm should face towards your
midline you can also thank thumbs up
position another tip that will help
prevent the ugly curl is to use the
correct amount of effort if you don't
drive hard enough from your legs the
bell will lose momentum and get stuck
then you will be forced to try to curl
it the rest of the way however if you
pull it too high it will come crashing
down on your shoulder to fix all of
these issues simply imagine cleaning the
kettlebell to your waist or lower ribs
then scoop under the bell to finish in
the rack position this will create a
soft landing scoop with your arm not
your body last but certainly not least
make sure you end with a great finish
your body should be tall your knees are
locked your wrist should be straight not
bent back and the bell should catch
gently on your bicep ideally you want to
have a vertical forearm position this
puts you in the best possible position if
you're going to press the kettlebell
overhead so there you have it folks some
of the most common errors and
corrections for the kettlebell dead
clean if you have any additional tips
that you'd like to share please feel
free to leave them below in the comment
field also stay tuned for part 2 where
we will cover the swing clean if you
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