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  Posted on February 9, 2012 By

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The Kettlebell Clean – TAME THE ARC!💪🏽 _ The kettlebell (KB) clean is one of the most challenging KB basics to master. Sometimes I think it’s harder to master than the KB snatch. _ Aside from learning how to lead the movement with your hips & to simply guide the KB(s) with your arms, one of the biggest challenges people have is TAMING THE ARC; both on the way up into the rack position & also on the way down into the back swing. _ You’ll know if you’re not taming the arc properly on the way up into the rack position if your wrists & forearms are constantly beat up like someone took a meat tenderizer to your forearms. _ @strongfirst implemented a drill called the “MID-PULL” to help students learn how to keep the KB(s) close to their bodies on the way up & to help tame the arc. _ I slowed down the speed of this video, & froze the frame at the point that shows the MID-PULL so that you can see the step by step of how to use the mid pull to tame the arc of the KB clean on the way up into the rack position. (Taming the arc on the way down will need to be another post 😉). _ Some TIPS for taming the arc of the KB clean on the way up: _ 1️⃣Apply ample force to the KB(s) for the back swing so that you sufficiently load your hips in order to generate the most hip power to help your hips lead the movement. _ 2️⃣As soon as the KB(s) passes your knees, stand straight up & keep the KB(s) close to your body, by keeping your arms from your shoulders to your elbows, connected to your torso, almost like you have T-Rex arms. Visualize that the KB(s) are a zipper & you are zipping up your jacket. _ 3️⃣As you finish your hips, drive your elbows back into the MID-PULL & then clean the KBs into the rack position. _ Learn more about the kettlebell clean & how it is the pathway to a strong press at my StrongFirst 1-Day Kettlebell Course on 9/29/19 @lifetimevegas Summerlin Las Vegas. Deadline to sign up is next Wednesday 9/25/19. Link in bio to sign up👆🏽 ____________________________________________ #kettlebell #kettlebells #clean #tamethearc #training #tip #trainingtip #trainingtips #tips #fitpro #fitnessenthusiast #protip @bellsinthedesert
EXERCISE & NUTRITION IS NOT ENOUGH🙅🏻‍♀️ _ Sometimes exercise & healthy, balanced, nutrition, or what you THINK is healthy balanced nutrition, is not enough. Are you exercising regularly & eating a diet that is “healthy” but still have the following symptoms? _ ✅low energy. ✅aches, pains, injuries that won’t heal. ✅like you turned into an old lady overnight bloated. ✅drastic weight fluctuations. ✅struggle w/ mid-section weight gain. ✅insomnia/disrupted sleep. ✅cravings. ✅unstable blood sugar. ✅Feel like something just isn’t right? ✅Feel less than human? _ Maybe you’re approaching 40 or 40+ so you blame it on your age? You throw your hands up in the air & say, “I’m just getting older so this is how it is now”🤷🏻‍♀️. _ Sometimes exercise & nutrition is not enough b/c HORMONE BALANCE MATTERS. Hormone balance affects your metabolism & the results of your exercise & nutrition efforts. _ I first learned this 14yrs ago in 2005 from @paul.chek & I KNOW b/c I’ve experienced it 1st hand. I’m 43yrs 9mos old, have Hashimoto’s & hypothyroidism & I’ve suffered from low progesterone, low cortisol & adrenal fatigue. For 10yrs I went w/o a correct diagnosis. Then FINALLY 2yrs ago I saw a functional medicine specialist who correctly diagnosed my hormone imbalances. _ Since then I’ve worked w/ this specialist to balance my hormones w/ not just meds, but also w/ nutrition & lifestyle. _ For the past 2yrs, along w/ meds, I’ve researched, read & applied evidenced based nutrition & lifestyle changes to heal myself & balance my hormones. _ This yr, for the first time in over 10yrs I feel “normal”, HUMAN again & I no longer have this constant bloated, inflamed feeling in my gut. I feel energized w/o coffee, strong in my training w/o aches, pains & minor injuries, happy & balanced w/o feeling like a crazed, anxious, lunatic. _ I eat upwards of 2,000+ calories a day w/ tons of healthy fats & at almost 44yo I maintain a lean physique, physical strength+manage Hashimotos & low thyroid, all b/c I healed my gut & balanced my hormones thru science based nutrition & lifestyle changes & meds. _ My 45-Day Hormone Reset starts 9/29. Are you in? Link in bio to sign up👆🏽
WHEN 50# IS LIGHTWEIGHT💪🏽 _ People often ask me why I love training w/ kettlebells so much. There are so many reasons from the fact that they are, _ ✅functional, compact & portable; _ ✅extremely efficient b/c you can use 1 simple tool for both strength & cardio movements; & _ ✅KB swings, snatches, complexes, chains & ballistics overall are ultimate fat shredders. _ BUT most of all, I love training w/ KBs b/c training w/ them results in something called the “What the heck???” effect. Or as I prefer to call it, the “Strong AF” effect AND if you program them correctly, whatever you are doing in your training will carry over to o/ movements you may not currently be doing in your training, general goals you have & LIFE. _ Since Aug 5 I have been following a combo of @ericgahanatc Circuit Shred program & my Summer Shred Program (links in bio👆🏽). I started out w/ 2 days/wk of his Circuit Shred program & 4 days/wk of my Summer Shred program & then 2wks ago I switched to 4 days/wk of his Circuit Shred program & 2 days/wk of my Summer Shred program. _ Last fall 2018 I set forth on a long-term goal to complete @strongfirst Sinister. For Sinister women must use 32kg-70# for 1 hand swings & 24kg-53# for get-ups. _ My biggest challenge w/ this goal is the 32kg 1H SW. Holy moly those are heavy for me b/c they are 62% of my bodyweight. _ Eric’s Circuit Shred program helped me to build strength in an area on my left side that was a limiting factor for me when it comes to 1H SW & back squats+my Summer Shred program helped me to build crazy 1H SW strength. Now 22kg-50# is my LIGHT 1H SW bell & I’m using 24kg-26kg (58#) regularly in my training. e.g. In this video I’m using 22kg & 24kg for 10 rounds of 7R 7L 1H SW w/ a 20sec wrk/20sec rest split. _ NOW Sinister seems very possible & potentially not far off. _ Learn all about kettlebells & the Strong AF Effect with me LIVE & in person this fall at my @strongfirst Kettlebell Course on 9/29 @lifetimevegas Las Vegas. Deadline to sign up is 9/25. Link in bio👆🏽 _ AND also, _ 🚀Lift® Iowa on 9/21 @gritgym _ 🚀Lift® Albany on 10/20 @her_strength_studio _ 🚀EXOS Phoenix 11/1 @cliebenson @dr.ryanchow _ Links in bio to sign up👆🏽
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