Kettlebell Wall Cleans

Kettlebell Cleans are a basic kettlebell exercise that can often give beginning kettlebell athletes a hard time. However, it’s essential that you master the kettlebell Clean simply because the Clean is the gateway into many more kettlebell exercises from beginner to advanced. When we have our workshops we run into people that still can’t clean their kettlebells without impacting their wrist or their shoulder even though they have have been training for months or even years.

The kettlebell Wall Clean is one variation that we use to help tame the arc of the kettlebell and quickly minimize any impact on the wrist or shoulder. This drill acts fast!

Our Potomac Kettlebell Workshop is filling fast and space is limited. If you haven’t signed up already I highly suggest that you do so quickly. We can’t guarantee your space. Click here to sign up!

Kettlebell & Band Swings…another advanced Kettlebell Swing variation.

Last week Pamela and I highlighted the Kettlebell Power-Bomb, an advanced Kettlebell Swing variation that takes advantage of stored elastic energy by placing you in an enviroment of hypergravity or an overspeed eccentric, which directly leads into a more powerful concentric contraction and improved athletic potential.

This week we highlight another advanced kettlebell swing variation, the kettlebell & band swing. This kettlebell swing variation shares an overspeed eccentric element with the Power-Bomb along with one additional bonus, you have to accelerate your kettlebell through the band on the upswing as well.

Your body has a well-designed self protection mechanism that automatically decelerates your joints as they reach full extension. The tension from the band also allows you to train to full hip and knee extension with less deceleration which leads to more power dvelopment over a longer range of motion.

This is an advanced kettlebell application and may take you several swings to get ready. Use a few pre-swings to ground yourself before you go full power.

Check out the video below for more details.

P.S. If you’d like to learn these drills directly from Kettlebell Athletics plus much much more. We’re holding a Kettlebell Training Workshop at Potomac Crossfit. Click Here for more details.