0:00 This is Brent coming at you with our second kettlebell video. In this video 0:04 we're going to progress the swing which we did in a previous video, keep working 0:09 on that vertical force production, that transmission of force from lower to 0:14 upper extremities, so this time we're going to do a clean. So you're going to 0:18 need to have progressed through the swing pattern into single arm swings, so 0:23 that we can then move on to this clean, which is a very similar mechanic with a 0:28 catch of the kettlebell. I'm going to have my friend Leanne come out, she's very 0:32 practiced at these kettlebells. All right as I talked about in previous videos 0:37 this is the same mechanic as our squat, so I want to line up her kinetic chain 0:42 checkpoints, realizing that I might have to go feet slightly wider than hip-width 0:46 as I usually do, so that the kettlebell fits. All right so she's nice feet 0:51 parallel, knees right over her second and third toe, her hips are back, she's 0:56 getting ready to squeeze her glutes, and her tibia torso angle slight excessive 1:02 forward lean because of where the weight of that Bell is, but she is actually 1:06 pretty close to parallel. She's going to go ahead and drive through her hips and 1:10 catch that Bell. Nice. Now of course the new skill we have to learn, and we're 1:17 actually going to stop working on the clean here for just a second, LeAnn's 1:20 going to show you how to catch a kettlebell which is something that 1:23 people really get beaten up with when they first start this. So catching a 1:28 kettlebell, a lot of people are going to try to do that little flip maneuver 1:32 which beats up your forearms really bad, so can you show that, yeah that hurts, and 1:36 if you do that over and over again you guys will end up with nasty bruises 1:39 right here. Don't do that, nobody wants you hurt. So what you got to learn how to 1:44 do is this little flip maneuver which is where the kettlebell actually just kind 1:48 of rotates around your arm. Now you're just turning your arm around so that you 1:52 put the kettlebell here, rather than flip it around here. Ok do that a couple more 1:58 times for us, well. Now do that with, can you do that with a quarter squat so we 2:03 can see that just a little bit of momentum built up, and then how you just 2:07 kind of flip it and catch it on your chest. 2:10 Good and notice where her hand is, her hands centered in her sternum, she 2:15 creates this nice little pocket, I'm sorry Leanne, she creates this nice little 2:18 pocket for the kettlebell. Let's see that one more time, boom and catch, and 2:24 you notice there's not a big thud on her forearm. Now let's get back to what this 2:29 clean is all about which is that transmission of force from the legs 2:34 through the upper extremities. Boom, not like that, that's okay we learned Liana exploded a 2:44 little more than I think she expected to. All right let's do a couple in a row, boom, 2:47 and then down don't let it touch the ground, good. One of my big things with 2:54 the clean guys is that if you're doing this for repeated, you're doing this for 2:58 reps, we're doing six let's say six to ten reps on each side, I don't want this 3:03 Bell touching the ground. One of the huge things i like about kettlebells is 3:06 having to turn around that amortization phase, that quick eccentric two 3:10 concentric contraction. All right so let me see one more of those ,wow you guys 3:18 can see all the force comes from right here. Are you curling that weight? No it's 3:22 just the momentum of the belt coming up and she's actually more like stabilizing 3:26 the bell, controlling the bell with her arm. Let's go ahead and see the side view. 3:31 Good once again it's a squat mechanic, you notice she has a little bit of an 3:35 excessive forward lean that's from the bell pulling her weight forward that's 3:39 okay, she's going to drive through the hips, boom catches it, don't let it touch 3:43 the ground. Good let's do a little quicker turnaround from bottom to top, 3:47 there we go, and now you guys can see all that force production right. I might give 3:51 her a little cue, I want you to drive your hips forward as you come up, get a little 3:55 bit more glute engagement, those are the biggest muscles on the human body. So 4:01 let's break this down just one more way, let's go from swing to just a single 4:07 catch, to a repeated catch, All right can you show a couple reps of each of those. 4:15 So you can see here we've worked on nice leg to extremity vertical force 4:23 production. Now from here she can go to a clean, straight down and up boom, and 4:29 you guys can see where this then becomes the precursor for a lot of our other 4:34 lifts; she could do a clean to press, we could start talking about some of the 4:38 Olympic lifts if we wanted to. If we were going on to much more advanced 4:44 exercises for some of our like professional athletes, this is a great 4:49 start for even things like a tire flip, a posterior kinetic chain throw. I hope you 4:53 guys have a lot of fun with these kettlebells. I hope I've taken some of 4:56 the mystery out of kettlebells. I know a lot of people have a lot of questions 4:59 and think that they're special techniques, just go back to your human 5:02 movement science, it's always the same, that kettlebell didn't change the human 5:06 body, it's just another tool. I'll talk with you guys soon.
