21-Days to Kettlebell Training for Beginners

Day 12 Kettlebell swing clean

The following is a summary of day 12.

 

  • The same concept as with the dead clean applies and you want to drive that weight up
  • Use the legs to clean and at the top open up to perform a hand insert
  • You can clean with; Hip hinge; Squat; Pendulum
  • Keep the weight close to you
  • A good drill is the towel drill to practice elbow to body proximity
  • If the towel falls then your elbow was not in the right place

 

Task

Your twelfth task is to complete as per below.

 

Train your swing clean and work your way up over time:

  1. 8kg/17.6lbs
  2. 12kg/26.4lbs
  3. 16kg/35.2lbs

Duration and sets:

  • 4 reps each side
    1 set and 10 seconds rest
    Repeat 4 times
  • 6 reps each side
    1 set and 20 seconds rest
    Repeat 4 times
  • 8 reps each side
    1 set and 30 seconds rest
    Repeat 4 times

 

Program each progression until you feel comfortable. For example, the first week you might do 3 days of 8kg and 4 reps. The next week you increase the reps to 6 and so on. At the end you move up in weight for the next 3 weeks until you’ve completed  16kgs. Perform double kettlebells if you want to take it a step further.  4 reps each side would just become 4 reps one time.

 

Submission
You can film your swing clean for feedback. Submit your video in any way possible. See the bonus lecture for suggestions.

 

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