Is there something inefficient about my clean with kettlebells?
Let's see.
I feel like I might not be opening up the hip enough.
It's the way that it's rotating on your hands, I think, isn't it?
It's not getting to that false-grip position.
Put one down.
Yeah, exactly. So just clean one.
You want to let it lay right in that pocket.
And when you do one, you can just let the thumb rotate back on that.
You want to be here. Just like that.
When you're cleaning, there's something called hand insertion.
What people do wrong—again, all it is is just adapting to
a different implement, right? So with a bar, the palms are out,
with this it's more 45 degrees turned this way.
Watch when it swings here, all I'm doing is—
—what's happening, actually, getting real technical here, is
the grip we have on the kettlebell, you want to keep it loose. With O-lifting, you've got your
hook grip, right? This is like an external hook grip.
It's in my fingers, I'm not putting the monkey grip on it or anything like that, it's just
nice and relaxed, then as it comes up, all I'm doing is pushing my hand into that handle. So now,
see how deep it is right there? Now, my grip is rested,
this is relaxed, just like a false grip.
So as it comes up, you just stick your hand right in there.
You're pushing the kettlebell on—literally pushing it on—as opposed to it coming
up and over and crushing it, which everybody does.
Student: Then I end up with all these bruises. yeah, you end up with bruises.
So the same thing when you work two.
So we're here and then here. If you want to stack them, one goes on the other,
it's grip and grip like that. If you interlace them that's no good because you're going to get stuck.
Watch my top position. Notice how the thumbs stay rotated back.
That's another big distinction with kettlebell lifting. The thumbs are back so
and externally rotated and it's structure that's holding the weight.
What happens if I turn them this way as if I had a bar—because the way the kettlebells
on my arm, two things happen: It goes from structure to now it's stressing my triceps out.
It will eventually unlock if I have enough weight or enough reps.
It will just smoke them. So just try to make that conscious effort of
keeping those thumbs back.
That's it.
