Return to Kettlebell Clean Phases

progression checklist

kettlebell cleans

MARKERS OF CONTROL

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • Option 1 (dead-start reps)

    • Inhale at the bottom of the repetition to prepare for the lift

    • Powerfully exhale (i.e. hiss) when extending (“popping”) the hips to propel the load up to the front rack position

  • options 2 (continuous - powerful reps)

    • Inhale when swinging the kettlebells through the legs

    • Powerfully exhale (i.e. hiss) when extending (“popping”) the hips to propel the load up to the front rack position

  • option 3 (continuous - light loads/endurance reps)

    • Maintain nasal breathing attempting to time a gentle exhale to the extension of the hips

postural control

  • Do not progress if any of the following compensations occur

    • The kettlebell(s) swing too far out in front of the body

    • The forearms supinate early causing the kettlebells to be curled upward to the front rack position

    • The spine flexes excessively

    • Excessively squatting downward as opposed to hinging backward (continuous reps)

    • The kettlebell(s) drop(s) too low when swinging through the legs (the forearms should remain in contact with the upper/inner thighs)

impact control

  • Go with Momentum - do not attempt to slow the load down as it swings through the legs. Either go with the flow of the weight or accelerate it down and backward.

  • Park the Load Safely - when finished with a set, park the load softly on the ground after swinging it back through the legs

    • DO NOT attempt to put the load on the ground from the standing position (the momentum will jerk you forward)

    • DO NOT swing and walk with the weight to put it back in place (park it first then deadlift it back up before walking it to where it needs to go)

  • Dead-Start Repetitions - when returning the load to the ground after a single repetition, or when performing multiple dead-start reps, follow the load downward without attempting to slow its momentum (do not drop or slam the weight down)

  • Do not allow the kettlebell(s) to slam onto the forearm(s) when arriving in the front rack position