MTV back in the day used to have a claymation program
called “Celebrity Death Match” where they’d pit celebrities
against each other.
Like the one with Arnold Schwarzenegger v. Sylvester Stallone.
I won’t tell you who won that one – I’ll just tell you this:
It seems it’s human nature to pit one thing against the other
so why not do it with the Clean and the Swing, shall we?
Who should be the bad guy and who’s the hero you think?
Here are some thoughts for you:
The single KB Swing is THE foundation for ALL your KB work.
If that’s dialed in, then you’re golden.
If it’s not, “Houston, we have a problem.”
Problems with your Snatch or Clean?
Swing problem. (More often than not.)
You NEED to spend some time doing your single KB Swings.
2 Hand, 1 Hand, Hand-to-hand.
Swings with a pair of kettlebells?
They can be… awkward. To say the least.
I like using them to teach hip drive, because with a pair of
KBs, well, you have to drive those hips – no two ways
But the Clean becomes my “go to” ballistic with a pair
Simply because so many of the double KB lifts end up or
start in the Rack Position.
Think about it –
There’s the Clean (obviously).
– Push Press
– Front Squat
– Snatch (lower the bells from overhead for safety)
So we could say the majority of the double KB lifts that
matter depend on you getting your Clean polished and up
to snuff so you can get in to or out of that Rack position.
There are many cues you need to have dialed in for
“cleaning up” your double KB Clean:
– KB position
– Head position
– Eye position
– Upper back position
– Hip position
– Foot position
– Grip choice
Depending on your choice (right v. wrong) each one of
these either makes your Clean easier or harder.
And sure, it makes a difference with the single KB too, but
let’s not fool ourselves –
A single KB Clean is much easier than a double KB Clean,
so it’s easier to cheat.
With the double KB Clean because the combined load of the
2 KBs is usually up to 50% greater than the single KB Clean,
so there’s nowhere to hide with less-than-optimal technique.
Clean up your double Clean technique and you’ll be rewarded
– More muscle
– Greater total body strength
– Larger Overhead lift numbers
– And in some cases, decreased body fat
It doesn’t take long – just a little practice.
The best way to do that?
Watch the Clean portion of the “Kettlebell STRONG!” DVDs
and read the mistakes and corrections part of the Book.
Then practice, practice, practice.
It won’t take long.
And you’ll be amazed at how quickly your technique will “clean”
up and how much easier your overhead lifts will start feeling.
(Good Clean = Good Press.)