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Kettlebell Clean
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Kettlebell Clean is an effective and dynamic full-body exercise that requires you to use both your upper body and lower body muscles. This exercise focuses on the muscles of the arms, core, and hips, and it involves the explosive hip thrusts of a kettlebell swing, combined with a pull and press. The quick, powerful movements of the kettlebell clean will help to develop strength and power, while also improving coordination and building muscular endurance. When done correctly, the kettlebell clean
Transcript
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This is Brent coming at you with our
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second kettlebell video. In this video
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we're going to progress the swing which we did in a previous video, keep working
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on that vertical force production, that transmission of force from lower to
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upper extremities, so this time we're going to do a clean. So you're going to
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need to have progressed through the swing pattern into single arm swings, so
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that we can then move on to this clean, which is a very similar mechanic with a
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catch of the kettlebell. I'm going to have my friend Leanne come out, she's very
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practiced at these kettlebells. All right as I talked about in previous videos
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this is the same mechanic as our squat, so I want to line up her kinetic chain
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checkpoints, realizing that I might have to go feet slightly wider than hip-width
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as I usually do, so that the kettlebell fits. All right so she's nice feet
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parallel, knees right over her second and third toe, her hips are back, she's
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getting ready to squeeze her glutes, and her tibia torso angle slight excessive
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forward lean because of where the weight of that Bell is, but she is actually
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pretty close to parallel. She's going to go ahead and drive through her hips and
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catch that Bell. Nice. Now of course the new skill we have to learn, and we're
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actually going to stop working on the clean here for just a second, LeAnn's
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going to show you how to catch a kettlebell which is something that
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people really get beaten up with when they first start this. So catching a
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kettlebell, a lot of people are going to try to do that little flip maneuver
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which beats up your forearms really bad, so can you show that, yeah that hurts, and
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if you do that over and over again you guys will end up with nasty bruises
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right here. Don't do that, nobody wants you hurt. So what you got to learn how to
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do is this little flip maneuver which is where the kettlebell actually just kind
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of rotates around your arm. Now you're just turning your arm around so that you
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put the kettlebell here, rather than flip it around here. Ok do that a couple more
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times for us, well. Now do that with, can you do that with a quarter squat so we
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can see that just a little bit of momentum built up, and then how you just
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kind of flip it and catch it on your chest.
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Good and notice where her hand is, her hands centered in her sternum, she
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creates this nice little pocket, I'm sorry Leanne, she creates this nice little
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pocket for the kettlebell. Let's see that one more time, boom and catch, and
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you notice there's not a big thud on her forearm. Now let's get back to what this
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clean is all about which is that transmission of force from the legs
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through the upper extremities. Boom, not like that, that's okay we learned Liana exploded a
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little more than I think she expected to. All right let's do a couple in a row, boom,
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and then down don't let it touch the ground, good. One of my big things with
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the clean guys is that if you're doing this for repeated, you're doing this for
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reps, we're doing six let's say six to ten reps on each side, I don't want this
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Bell touching the ground. One of the huge things i like about kettlebells is
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having to turn around that amortization phase, that quick eccentric two
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concentric contraction. All right so let me see one more of those ,wow you guys
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can see all the force comes from right here. Are you curling that weight? No it's
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just the momentum of the belt coming up and she's actually more like stabilizing
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the bell, controlling the bell with her arm. Let's go ahead and see the side view.
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Good once again it's a squat mechanic, you notice she has a little bit of an
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excessive forward lean that's from the bell pulling her weight forward that's
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okay, she's going to drive through the hips, boom catches it, don't let it touch
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the ground. Good let's do a little quicker turnaround from bottom to top,
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there we go, and now you guys can see all that force production right. I might give
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her a little cue, I want you to drive your hips forward as you come up, get a little
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bit more glute engagement, those are the biggest muscles on the human body. So
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let's break this down just one more way, let's go from swing to just a single
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catch, to a repeated catch, All right can you show a couple reps of each of those.
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So you can see here we've worked on nice leg to extremity vertical force
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production. Now from here she can go to a clean, straight down and up boom, and
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you guys can see where this then becomes the precursor for a lot of our other
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lifts; she could do a clean to press, we could start talking about some of the
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Olympic lifts if we wanted to. If we were going on to much more advanced
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exercises for some of our like professional athletes, this is a great
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start for even things like a tire flip, a posterior kinetic chain throw. I hope you
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guys have a lot of fun with these kettlebells. I hope I've taken some of
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the mystery out of kettlebells. I know a lot of people have a lot of questions
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and think that they're special techniques, just go back to your human
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movement science, it's always the same, that kettlebell didn't change the human
