Back to Basics (part 1) Kettlebell Clean - How to NOT crush your forearms or wrists
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- Опубликовано: 6 сен 2024
- In this video, Kettlebell Master of Sport Mike Salemi shares a simple and effective drill to help you transition from the Swing to the Clean to get you rocking and rolling at a high level.
The Clean is a fantastic total body movement that integrates the lower and upper body in one smooth lift. If you can learn the Clean well, what you'll find is you'll be able to enter into the rack position (a key intermediary step in many kettlebell movements) with greater ease and grace. Additionally you'll be able to avoid one of the most common challenges people experience during the Clean - painful impact onto the forearm.
To connect with Mike, check out the following:
INSTAGRAM: @Mike.Salemi
Kettlebell Lifestyle Workout Program:
www.kettlebell...
Mastering the Kettlebell Online Program:
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![Fix Your Kettlebell Clean: No Bruised Wrists! [Part 1 of 3: Taming the Arc]](http://i.ytimg.com/vi/VW0BaguDHdQ/mqdefault.jpg)
Underrated and deserves more subs
I’m using kettlebells in all my sessions. All thanks to Mike’s tutorials 💪🏻
Ola HLC3 Sweden 🤩
That's wonderful to hear! You are so welcome Ola!
This is great. The tip of cleaning to the waist is money. You are my favorite kettlebell instructor. Happy I found your youtube channel.
Great video. So happy you talked about both hinge and pendulum style cleans.
Yeah Mike! I brought my pair of 16kg’s up to NorCal this past weekend to get my brother to try them out (he has never lifted kettle before, more barbells and dumbbells only). I noticed the clean was one of the movements he was struggling on. He could definitely use a lot of help on the basics like these, from the master ;)
So awesome Christopher, I super appreciate you sharing the kettle love with your brother. One step at a time, with practice he'll get it. I'll keep these vids coming big man! : ) Wishing you all the best!
Mike Salemi - I also told him about your trick to imagine elbowing someone in the ribs who’s standing too close for comfort on a crowded subway; which seemed to help him a bit to get the rack position down at the top. I brought my Bulgarian bag along too, it was funny seeing him struggle with it coming from traditional barbells and dumbbells (he’s new to the functional training scene). It’s one of those tools you really have to experience to appreciate!
@@christopherarmstrong2710 Haha I love that you told him that, rad! Dude it really is, I see that quite often and it's really cool anytime people coming from a more classic S & C background explore some of these tools. I love it!
This was very helpful. Your demo made me realize my swing is too high, which in turn caused me to hurt my arm on the clean.
Number is the shape of the bell. I bought the cheapest 50 lb and I looked at all sorts of vids then I went to the gym and I realized it was the shape of my bell
Excellent!
Keep the detailed videos coming!
Including tackling more drills and videos to establish all the nuances!
feet position, hamstrings and glute activation, lower bacl positions and everything else.
Excited cause I've seen your videos on other channels and felt that you had so much more to offer!
Thank you!
You got it buddy! Very happy you enjoyed it : )
Yo thanks. My wrists have been hurting due to crappy cleans.
Excellent and just what was looking for to do some drills to re-focus on "back to basics" techniques. Very nice.
Another outstanding video. Instruction immediately help me with my clean.
Thank you John! STOKED you go value from it and will implement it right away : )
I fricking love KB's... you can do so much with them!
So true Christopher! SUCH an amazing tool!
@@MikeSalemi They are for sure! I got into KBs when I had some nagging lifting injuries. They really show you where your body is lacking in mobility like ankles and shoulders. Your stuff is awesome! I am trying to work that gorilla clean and get to a point where I can press from the bottom of the squat.
Thanks, sir, I'm disabled with ataxia and cannot do 2 handed swing it throws me down. I was getting frustrated with the whole wrist-slamming thing on the clean, but now I'll try your method thanks.
what an awesome video, completely unlocked the KB clean for me
Great Video Mike. Keep them coming. You’re a great teacher.
Mike you'll have thousands of subscribers one day... thanks for these amazing tutorials!
Thank you Mike! Very helpful. Btw been enjoying the slingshot progression you showcased recently ❤
Great video. A lot of the other clean instructionals on RUclips are confusing. I saw one where the only grip mentioned was thumbs back and that is an extremely uncomfortable position for me. Thanks for this.
Excellently explain, simple and concise. Thank you!
Pure gold. Thanks.
Great instructions! Thank you!
Thank you! This was really helpful
Great tip. Thank you for this video. 🙏
Really Helpful, TANKS !
GREAT TEACHING ❤
Great drill, really useful thanks 👍👍👍
Love your instructional videos, Mike! I'm so happy you have your own channel; I've been watching you since the Mind Pump days! The way you break down the movements and explain how to perform the exercise is perfect! Because of you I can now do the TGU and clean/snatch! But I have a quick q: on the clean, ive been hitting my upper arm with the kb; no issues with my wrist/forearm. Does that happen or am I raising the bell too high?
Thank you so much for the continual support, that means a lot! And thank you for sharing your successes, whew hewwwww! If bell is still painfully impacting your forearm, a few things come up in my mind. One thing is after you watch this video and utilize the drill, is that it may just take time. Often times it is MUCH harder to re-learn a faulty pattern than it is to start fresh so with intentional repetitions in this way the problem may slowly resolve itself. Other things to explore: 1. You may be gripping the bell too tightly (the idea is to learn how to use a relaxed, yet secure grip so the kettlebell will easily "jump" from the fingers to the palm and visa-versa). 2. The bell may be flipping over the top rather than around the side. Flipping over the top is not wrong per-say, however often times requires more technical proficiency to do correctly IMO. For you, I would try to have the bell "rolling" around the side of your forearm. 3. Ensure you are being active as you insert your hand through the window of the bell. It needs to be quick and sharp. If you watch my demo, one thing you'll notice is that usually my hand is already fully inserted through the window just before the KB lands in the rack position. I hope these tips help and I wish you all the best and success in your lifting.
@@MikeSalemi wow thank you so much for your advice and great tips!!! And thank you so much for taking the time to respond. I truly appreciate it so much!!!!
This is really helpful information. Would you use this as an introduction to kettlebell snatches? Also, what weight would you recommend for a beginner that’s heavy enough to accomplish the movements without hurting yourself as you figure it out?
👍
I have a question regarding bruises. Since i switched to 32kg Kettlebells now i start to get bruises on my forearms just from TGU's basically. How do you deal with this? Is this a adaption process and the bruising will stop?
How heavy is that kettlebell?
24kilograms
Less reps and maybe one or two in slow motion and more time explaining how the hand inserts and how the bell rotates into the final resting position. Same goes for your snatch video