Learn the Kettlebell Clean!The kettlebell clean is great because it teaches your whole body to work as a single unit. Your legs, back, core, and arms all benefit from this exercise. The clean was originally a barbell lift, done as part of weight training. If you want to start the more traditional path of weight training (safely and effectively) right away with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
You start the kettlebell clean from almost the same squatting, low hip position that you began the swing from. In one movement, stand up explosively with the hips and pull the kettlebell up to chest height. Keeping it close to your body, let the kettlebell pivot around its handle and land on the outside of the forearm with the forearm against the trunk of your body. Your arm, the kettlebell, and the rest of your body should feel like one unit at this point. I tried to look serious in these pictures showing correct form, but I think I just look angry, unfortunately :-) Try to imagine me smiling in them - they show the three different static positions in the clean movement. 
At the top position in the kettlebell clean the weight should rest on the heal of the palm with the wrist straight. That way, the weight of the kettlebell goes into the forearm.
If the wrist isn't straight it will put a ton of strain on your wrist, elbow, and forearm and lead to not-fun joint problems. Don't do it! Also, at the top your butt should be tight with your arm and the kettlebell resting against the trunk of your torso. If you're a girl, hold the weight a bit further out so that it doesn't hurt your breasts. From the top relax your arm and, keeping the kettlebell close to you, drop the weight back between you legs to the ground. Then do it all over again. Finally, don't lean back at the top. This puts a ton of strain on your lower back and is a great way to hurt yourself. I like my body not broken, and keeping yours healthy is good too.
That's the clean. Be careful not to hurt yourself, since done correctly it's an effective full-body exercise. Heck, even a barbell clean or or press as part of a great beginning weight training routine will work wonders! I highly recommend it! Go out there and practice. It a great exercise, and it makes your movements explosive too, great for any kind of sports. Be safe, and WORK HARD! Oh, and if you haven't already be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks! • Click HERE to get more info about kettlebell workouts! OR
Tsatsouline, Pavel. 2001. The Russian Kettlebell Challenge: Xtreme Fitness For Hard Living Comrades. St. Paul, MN: Dragon Door Publications. New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
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