While it can be exhilarating to learn new kettlebell drills or refine your technique, retaining so much new information—and then applying it to your training can be daunting!
My goal with this post is to create a simple connection between all of the RKC ballistic exercises (swings, cleans, snatches) so that you can easily apply the same knowledge and techniques to all of the movements.
First, let’s start with the timing of the breath. Breathing is one of the most important functions of training and life. At the top of the swing, when the glutes and quads contract, a sharp exhalation is performed. This sharp exhalation helps to compress the midsection and direct more power into the kettlebell. Again, it is coordinated with the glutes and quads forcefully contracting.
The timing of the exhalation remains the same when performing a clean and a snatch. Although the kettlebell will still be traveling after the exhalation has occurred in both the clean and snatch, it still happens when the glutes and quads contract. The exhale acts almost like a rocket booster, propelling the kettlebell into the rack or overhead position with relative ease. If your exhalation occurs when the clean or snatch is in the finished position, then you’ve lost the benefit of the “rocket booster”.
The backswing is another important part of all ballistic movements—and it should be exactly the same from technique to technique. You should be able to smoothly transition from one movement to another without changing your backswing.
