00:00:0000:00:04
This is Brent coming at you with our
00:00:0000:00:04
second kettlebell video. In this video
00:00:0400:00:09
we're going to progress the swing which we did in a previous video, keep working
00:00:0900:00:14
on that vertical force production, that transmission of force from lower to
00:00:1400:00:18
upper extremities, so this time we're going to do a clean. So you're going to
00:00:1800:00:23
need to have progressed through the swing pattern into single arm swings, so
00:00:2300:00:28
that we can then move on to this clean, which is a very similar mechanic with a
00:00:2800:00:32
catch of the kettlebell. I'm going to have my friend Leanne come out, she's very
00:00:3200:00:37
practiced at these kettlebells. All right as I talked about in previous videos
00:00:3700:00:42
this is the same mechanic as our squat, so I want to line up her kinetic chain
00:00:4200:00:46
checkpoints, realizing that I might have to go feet slightly wider than hip-width
00:00:4600:00:51
as I usually do, so that the kettlebell fits. All right so she's nice feet
00:00:5100:00:56
parallel, knees right over her second and third toe, her hips are back, she's
00:00:5600:01:02
getting ready to squeeze her glutes, and her tibia torso angle slight excessive
00:01:0200:01:06
forward lean because of where the weight of that Bell is, but she is actually
00:01:0600:01:10
pretty close to parallel. She's going to go ahead and drive through her hips and
00:01:1000:01:17
catch that Bell. Nice. Now of course the new skill we have to learn, and we're
00:01:1700:01:20
actually going to stop working on the clean here for just a second, LeAnn's
00:01:2000:01:23
going to show you how to catch a kettlebell which is something that
00:01:2300:01:28
people really get beaten up with when they first start this. So catching a
00:01:2800:01:32
kettlebell, a lot of people are going to try to do that little flip maneuver
00:01:3200:01:36
which beats up your forearms really bad, so can you show that, yeah that hurts, and
00:01:3600:01:39
if you do that over and over again you guys will end up with nasty bruises
00:01:3900:01:44
right here. Don't do that, nobody wants you hurt. So what you got to learn how to
00:01:4400:01:48
do is this little flip maneuver which is where the kettlebell actually just kind
00:01:4800:01:52
of rotates around your arm. Now you're just turning your arm around so that you
00:01:5200:01:58
put the kettlebell here, rather than flip it around here. Ok do that a couple more
00:01:5800:02:03
times for us, well. Now do that with, can you do that with a quarter squat so we
00:02:0300:02:07
can see that just a little bit of momentum built up, and then how you just
00:02:0700:02:10
kind of flip it and catch it on your chest.
00:02:1000:02:15
Good and notice where her hand is, her hands centered in her sternum, she
00:02:1500:02:18
creates this nice little pocket, I'm sorry Leanne, she creates this nice little
00:02:1800:02:24
pocket for the kettlebell. Let's see that one more time, boom and catch, and
00:02:2400:02:29
you notice there's not a big thud on her forearm. Now let's get back to what this
00:02:2900:02:34
clean is all about which is that transmission of force from the legs
00:02:3400:02:44
through the upper extremities. Boom, not like that, that's okay we learned Liana exploded a
00:02:4400:02:47
little more than I think she expected to. All right let's do a couple in a row, boom,
00:02:4700:02:54
and then down don't let it touch the ground, good. One of my big things with
00:02:5400:02:58
the clean guys is that if you're doing this for repeated, you're doing this for
00:02:5800:03:03
reps, we're doing six let's say six to ten reps on each side, I don't want this
00:03:0300:03:06
Bell touching the ground. One of the huge things i like about kettlebells is
00:03:0600:03:10
having to turn around that amortization phase, that quick eccentric two
00:03:1000:03:18
concentric contraction. All right so let me see one more of those ,wow you guys
00:03:1800:03:22
can see all the force comes from right here. Are you curling that weight? No it's
00:03:2200:03:26
just the momentum of the belt coming up and she's actually more like stabilizing
00:03:2600:03:31
the bell, controlling the bell with her arm. Let's go ahead and see the side view.
00:03:3100:03:35
Good once again it's a squat mechanic, you notice she has a little bit of an
00:03:3500:03:39
excessive forward lean that's from the bell pulling her weight forward that's
00:03:3900:03:43
okay, she's going to drive through the hips, boom catches it, don't let it touch
00:03:4300:03:47
the ground. Good let's do a little quicker turnaround from bottom to top,
00:03:4700:03:51
there we go, and now you guys can see all that force production right. I might give
00:03:5100:03:55
her a little cue, I want you to drive your hips forward as you come up, get a little
00:03:5500:04:01
bit more glute engagement, those are the biggest muscles on the human body. So
00:04:0100:04:07
let's break this down just one more way, let's go from swing to just a single
00:04:0700:04:14
catch, to a repeated catch, All right can you show a couple reps of each of those.
00:04:1500:04:23
So you can see here we've worked on nice leg to extremity vertical force
00:04:2300:04:29
production. Now from here she can go to a clean, straight down and up boom, and
00:04:2900:04:34
you guys can see where this then becomes the precursor for a lot of our other
00:04:3400:04:38
lifts; she could do a clean to press, we could start talking about some of the
00:04:3800:04:44
Olympic lifts if we wanted to. If we were going on to much more advanced
00:04:4400:04:49
exercises for some of our like professional athletes, this is a great
00:04:4900:04:53
start for even things like a tire flip, a posterior kinetic chain throw. I hope you
00:04:5300:04:56
guys have a lot of fun with these kettlebells. I hope I've taken some of
00:04:5600:04:59
the mystery out of kettlebells. I know a lot of people have a lot of questions
00:04:5900:05:02
and think that they're special techniques, just go back to your human
00:05:0200:05:06
movement science, it's always the same, that kettlebell didn't change the human