This is the number one kettlebell video that anyone even dreaming about picking up a kettlebell needs to see first! This covers the most important aspects of kettlebell training that will prevent things like bruising, blisters, excessive calluses, and other kettlebell annoyances that might stop you from working with the kettlebell.
This video will help prevent so many issues and will lay a good solid foundation for the dead clean and hand insertion, which in turn is the foundation for a proper and injury-free shoulder press and so on.
There are several crucial things to take away from this video:
- Deadlifting (hip hinge or squat style)
- Proper alignment
- Using the legs to lift
- Not curling with the arms
- Grip transition
- Hand insertion
- Racking
Why is it so important?
Everyone working with kettlebells will be lifting a kettlebell and racking it, and literally, everything you do as a kettlebell training beginner will build upon this, if you get it wrong, it’s going to take a while to unlearn and get it right.
Cues
- Squat
- Brace
- Lift (hook grip)
- Assist
- Corkscrew
- Insert
- Handle 45°
- Rack (racking grip)
- Assist
- Corkscrew
- Hang (hook grip)
- Squat
The lift can be performed with a squat or hip hinge.
THE RACKING POSITION
Demonstrated in the video is the racking position from which a lot of kettlebell exercises are started, or is the transitional phase for.
EXAMPLE
→ start of shoulder press
→ end of half snatch
→ start of a jerk
→ for front squat
and transition to many other kettlebell exercises. Read the following article for more information on how to find your racking position.
Download the free PDF on Kettlebell Grips here.
A Weight Lifting Clean is a lower-body powered explosive movement that brings a weight from a lower position to a higher position which is called the racking position.
Taco Fleur
Here are over 70 kettlebell clean variations below in a 1-hour and 4-minute video and a 45-minute video with over 50 kettlebell press variations as a bonus!
In case you missed the video at the top, this is the video this article is about.
Here is another video demonstrating the same technique but worth watching as its approach is different.
