Clean up the Kettlebell Clean with the Mid Pull


Kettlebell Clean Tip: Tame the Arc with the Mid-Pull

The kettlebell clean is one of the most challenging kettlebell basics to master. Sometimes I think it’s harder to master than the kettlebell snatch.

Aside from learning how to lead the movement with your hips and how to simply guide the kettlebell with your arms, one of the biggest challenges people have is TAMING THE ARC; both on the way up into the rack position and also on the way down into the back swing.

You will know if you’re not taming the arc properly on the way up into the rack position if your wrists and forearms are constantly beat up like someone took a meat tenderizer to your forearms.

Recently StrongFirst implemented a drill called the “MID-PULL” to help students learn how to keep the kettlebells close to their bodies on the way up and to help tame the arc.

I slowed down the speed of this video and froze the frame at the point that shows the MID-PULL so that you could see the step by step of how to use the mid pull to tame the arc of the kettlebell 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 kettlebell clean on the way up:

  1. Apply ample force to the kettlebell(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.
  2. As soon as the kettlebell(s) passes your knees, stand straight up and keep the kettlebell(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 kettlebell(s) are a zipper and you are zipping up your jacket.
  3. As you finish your hips, drive your elbows back into the MID-PULL and then clean the KBs into the rack position.

Learn all about kettlebell ballistics, including the kettlebell clean*, at my StrongFirst Kettlebell Course on September 23, 2018 in Las Vegas at Life Time Athletic – Summerlin as well as all of the kettlebell basics listed below:

  • Deadlift
  • Two Hand Swing
  • Turkish Get Up
  • Single Leg Deadlift
  • Goblet Squat
  • Military Press
  • One Hand Swing
  • High Pull

(*Although not part of the Kettlebell Course set curriculum, if time, I will also cover the one arm kettlebell swing and single kettlebell clean and how a solid clean pertains to the set up of a strong kettlebell military press.)

Sign up ==> HERE<==

Deadline to sign up for this course is 11:59 PM PDT on September 19, 2018.

Yours in Strength,

Artemis

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See more StrongFirst Kettlebell Course info below…

 

Hey HEY Las Vegas!! Get ready! We’re doing it again! I will be teaching a StrongFirst Kettlebell Course at Life Time Athletic in Summerlin on September 23, 2018. Sign up ==> HERE <==

This course is appropriate for both fitness professionals AND fitness enthusiasts. As well as an excellent pre-requisite if you are preparing to attend your StrongFirst Level I Kettlebell Certification, ESPECIALLY the one in Las Vegas February 2018 with Master Jon Engum! That’s right! You heard it first here! There will be the very first Las Vegas StrongFirst kettlebell certification coming to Syndicate MMA on February 8-10, 2019! SO start your prep NOW with my StrongFirst Kettlebell Course on September 23, 2018.

Deadline to sign up for this course is 11:59 PM PDT on September 19, 2018.

Sign up ==> HERE <==

Details:

I will teach the following fundamental kettlebell movements.*

  • Deadlift
  • Two Hand Swing
  • One Hand Swing
  • High Pull
  • Turkish Get Up
  • Goblet Squat
  • Military Press
  • Single Leg Deadlift

(*Although not part of the Kettlebell Course set curriculum, if time, I will also cover the single kettlebell clean and how a solid clean pertains to the set up of a strong kettlebell military press.)

I will also cover hardstyle, diaphragmatic power breathing as it relates to optimal results with kettlebell training, as well as programming and two key principles of programming:

– Continuity of the training process
– Waving the loads

All students will also receive an in-depth course manual, and the course provides .8 CEU credits through NASM (others upon petition).

Sign up ==> HERE <== 

I look forward to learning and lifting with you!

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