Swing Clean
Most people will refer to this simply as the “clean”, due to this being the most popular variation of the clean, but I suggest to use its full name when possible.
When you perform the swing clean, you still need to execute the movement as if you were going to perform a kettlebell swing. You start with your back swing upon which your forearm and elbow make connection, and normally disconnect in the frontal plane (kettlebell is in front of you). When you do a swing, however, on the upward arc, you need to keep the elbow tight or close to your mid-section, hips, or ribs, all depending on what’s comfortable for you and how your body is designed.
When the kettlebell is approximately above or in line with your elbow, you need to focus on opening up your hand and let the kettlebell come up through the power generated and perform a hand insert. You do this by lightly punching the open hand up into the kettlebell handle at the corner, which is located between the horn and handle of the kettlebell; at the same time, you need to focus on twisting the hand to make sure the kettlebell travels around the hand and does not flip over the hand. This is to stop the bell from producing friction in the palm of the hand and banging on the wrist.
On the down phase of the clean, you need to choose the shortest path down and back between the legs. Rotate your wrist to guide the handle from the 45 degree resting position on your palm to back into the hook grip, all of this preferably while reducing contact and friction between the handle and your hand. In other words, bump it from the resting position into hook grip.
Think about the whole process of cleaning the kettlebell up as guiding the kettlebell all the way; there is not one point where you’re not guiding the kettlebell to where you want it to end up. You want a clean, smooth movement. If you let the kettlebell choose its own path, you will end up with injuries, pain, or simply a sloppy-looking clean.
Friction
Friction between the handle and palm of the hand is the main culprit for calluses or ripped skin. There are several causes for this friction:
- Tight grip during the clean
- Kettlebell flipping over the fist
- Casting the kettlebell out
- No transition into hook grip
Bruises
The main area where people get bruises is on the forearm or near the shoulder. This is due to the impact of an improperly guided kettlebell:
- Kettlebell flips over the fist
- Receiving the kettlebell out too far from the body
- Receiving the kettlebell too high
- Elbow is disconnected from the body
Start in racking position.
Push yourself away from the kettlebell.
Catch the kettlebell in hook grip.
Delay hip hinging.
Hip hinge.
Hip hinge.
Full hip hinge.
Up swing.
Come back up, with the elbow close to the body.
Elbow to body proximity.
Open up and insert.
