I Cleaned with kettlebells today. But I don't do windows!
Today's focus was on getting the handle dropped onto my fingers on the downswing of each clean. Secondary focus was in getting knee activation on both the downswing and upswing.
After watching a few videos recently, I became aware that the kettlebell handle should not be rotating in the palm of my hand on the downswing. It should be more of a drop from the rack position into the fingers, getting you into your Swing grip immediately without any friction or rubbing into the meat of one's hands. (At least that's how I understood it, please let me know if I can wrong.)
Warmup consisted of Z-Health R-Phase hips, knees and ankles, along with a few 12kg Swings.
Clean: 16kg - 2 minutes (10L/10R)
Clean: 16kg - 2 minutes (10L/10R)
Clean: 16kg - 2 minutes (10L/10R)
Clean: 16kg - 2 minutes (10L/10R)
Clean: 16kg - 2 minutes (10L/10R)
Clean: 16kg - 2 minutes (10L/10R)
Six sets in total, taking my time, setting up a good rack for each rep and then trying to get that drop into the fingers. Easier said than done, but it's a start. That's it for today!
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1 comment:
Great work Howie! Doing the same exercise for six sets in this format takes some serious discipline. I'll be looking into your suggestions on the drop from the rack - I know I'm doing lots of stuff way wrong and I cannot wait to spend some quality time with Steve and Ken in October.
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