RKC News - March 2016

We can change movements in TIMING, DIRECTION, RANGE, and INTENSITY. You can think of these four areas like sliders on a DJ's mixing console. To perform a clean perfectly, we need to find the optimal "slider setting."

The clean develops from the swing, with which we bring the kettlebell to shoulder height in the "rack position." The clean is the link we need to combine exercises (swing, press, squat).

The first part of the movement is the same in the clean as it is in the swing. However, the trajectory must be influenced so that the kettlebell comes close to the body in the rack position.

Often, the transition from the swing to the clean poses problems when learning kettlebell techniques. The regulator principle can be helpful in successfully overcoming this hurdle.

Common Problems with the Clean:

1. The kettlebell hits the shoulder from the front.

Solution:
Change the direction, the trajectory – bend the arm more to bring the kettlebell close to the body into the rack position.

Timing of the trajectory change – bend the arm earlier.

2. The kettlebell must be lifted into the rack position through a curl.

Solution:
Consistent range of hip movement (like the swing).

More intensity in hip extension, the kettlebell moves into the rack position through acceleration from the hip and does not need to be lifted.

In principle, one can say:

If the kettlebell flies too high or needs to be lifted into the rack position, an adjustment to the intensity slider should be made. The range of hip movement may also have changed.

If the kettlebell bounces too much from the front against the upper arm, instead of rolling gently around the wrist into the rack position, timing and direction should be worked on.

If the clean doesn't go right at first, one should observe and analyze which of the four sliders are not optimally adjusted. This allows for targeted and effective changes in movement execution to achieve a perfect clean as quickly as possible.

Kettlebell cleans, although we actually train the whole body functionally, are a top bicep exercise.