Fix Your Kettlebell Clean: No Bruised Wrists! [Part 1 of 3: Taming the Arc]
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When you clean your kettlebells, do they land hard and bash your wrists and forearms?
You’re not alone. I think everyone does the old “fling-and-bang” technique when they’re first learning the kettlebell clean. I know I did!
When the bells are small, you can get away with less-than-stellar technique. But when the bells get heavy, you have to learn how to clean them skillfully.
If you want to avoid bruising your wrists and forearms, and you want your kettlebell clean to set you up for success in your next lift (and not ruin it), you have to learn how to tame the arc.
This is Part 1 of our three-part series all about the kettlebell clean.
Watch this video and learn how to finesse the kettlebells into the rack with zero impact and no banging.
0:00 - Fix Your Kettlebell Clean [Part 1 of 3]
1:20 - Problem #1: Not Taming the Arc
2:14 - The Elbow Drive
2:43 - Slow-Mo Clean
3:22 - Cheat Clean
4:14 - Mid-Pull
5:42 - Row Into Dead Clean
6:33 - Problem #2: Casting
7:14 - Spiral the Bells Down
7:36 - Flashlight Analogy
8:00 - Cheat Clean Drop
Watch Part 2 here:
Fix Your Kettlebell Clean: The Rack [Part 2 of 3]:
• Fix Your Kettlebell Cl...
Watch Part 3 here:
Fix Your Kettlebell Clean: Power Production [Part 3 of 3]:
• Fix Your Kettlebell Cl...
#kettlebellclean #kettlebell #strongfirst
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@CatChau 5 ай бұрын
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@YellowFruit01 7 ай бұрын
I started looking into buying wrist guards but this video eliminated the need for them. Thank you! ⭐️
@CatChau 7 ай бұрын
Aw, I love this! That’s awesome!! Great job practicing your cleans and “taming the arc” so the bells arrive softly and smoothly in the rack 💯 It’s all you! Strong work! 💪🔥 Thank you for watching, subscribing, and commenting! 🙏
@patrickbetty5127 2 жыл бұрын
Great tips Cat! Can't wait for part 2!! Keep up the good work guys!
@scottrobinson2678 10 ай бұрын
Thanks. First video I've ever seen demonstrating taming the arc in a way that I could see all the parts.
@CatChau 10 ай бұрын
Glad to hear it and thanks for commenting!
@discovered2008 2 жыл бұрын
this was the hardest one for me to learn. but ya'll turned the lightbulb on during Level 1 cert. yeah. This is Flo by the way. lol Happy I found your site.
@CatChau 2 жыл бұрын
Flo!! Hi! 👋😁 Glad the videos are helpful! The clean takes a ton of practice and finesse. It took me years to smooth mine out. You are an SFG superstar!! 💪🔥
@syrus3k 7 ай бұрын
That makes me feel better about not managing it in 5 minutes
@user-xl3in4xn1g 6 ай бұрын
Great tips for the kettlebell clean. So helpful.
@CatChau 6 ай бұрын
Yay, we’re so glad the tips are helpful! Awesome work!! 💪 Yes, it helps to be able to break down the movement and FEEL how the parts all come together. There’s a lot that happens in the clean, and it all happens quickly, so the drills helped me learn too ☺️ Thanks for watching! 🙏
@georgegarrison7114 6 ай бұрын
Thanks for the tips. The worked to protection 😃. No more pain, just amazing!
@CatChau 6 ай бұрын
Yay! Great job! We’re so glad the tips helped! Thanks for watching and keep up the strong work!! 💪💪💪
@kurtmichaelson 5 ай бұрын
This was very helpful, thank you. I’m going to pay more attention to my movements and make sure I’m sweeping the bell up instead of out and up. 💪🏻
@CatChau 5 ай бұрын
Hi Kurt, yay! So glad the tips were helpful for your KB clean! Thanks for watching and commenting!! 🙏
@drbobapol 6 ай бұрын
Great explanation, thanks!
@CatChau 6 ай бұрын
Yay, thanks for watching! 🙏 So glad the tips and drills are helpful. If there are any other kettlebell movements you want to learn more about, let us know! 💪☺️
@Franciuk 2 жыл бұрын
This is great! Thank you
@CatChau 2 жыл бұрын
Thanks Francesca! 🙏 Glad it was helpful! What other kettlebell tips do you want to see? 😁
@Franciuk 2 жыл бұрын
@@CatChau let me study well all your videos and I will get back to you! Btw, I love so much the push-up video too. And I’ve seen tons! But you break down everything, love it! You should have a million viewers 🤗
@CatChau 2 жыл бұрын
@@Franciuk - Thank you! Your words mean so much to us! 🙏 We're glad the videos are helpful. Getting into the small details of a lift often makes all the difference. Keep rocking it!! 💪
@Franciuk 2 жыл бұрын
@@CatChau so much loving your videos. Could you talk also about some basic stuff with hard style kb? If there are general rules about grips and how to make sure you avoid calluses because of wrong gripping technique. As a beginner I’d also appreciate a video on breathing. Thanks!!!!
@CatChau 2 жыл бұрын
Hi @@Franciuk, Thank you so much for watching! We're so glad the videos are helpful for you! A video on breathing is an amazing idea. I've looked for KZfaq videos on "power breathing" and haven't found anything very useful. I think a video on breathing in kettlebell swing/snatch/clean as well as the squat and press would be super helpful. Great idea! I'll keep the grip idea in mind too 👍 Check out this video for specifically how to grip the bell when snatching: kzfaq.info/get/bejne/Y7t6m8VovMC9ZGQ.html
@syrus3k 7 ай бұрын
Doing this right now!
@syrus3k 7 ай бұрын
yeah I'm definitely gonna need a lighter bell to fix this.
@syrus3k 7 ай бұрын
smashed my wrists already doh
@CatChau 7 ай бұрын
You got this! We all started with the smashed wrists 😖 Practice the mid-pulls and row into dead clean drills with a light bell. Focus on getting that elbow back FAST. In the mid-pull, the bell should end up at hip or waist height. If the bell is ending up by your chest in the mid-pull, you’re pulling too late and the bell is going too high (hope that makes sense). Yes, practice the skills with light bells for sure! 👍💪
@syrus3k 7 ай бұрын
@@CatChau just ordered a lighter one.. really keen to nail the technique. I got it a couple of times on the right but no chance on the left..yet! Again, thanks for the excellent videos. 10/10 for quality!
Mike Salemi
Рет қаралды 29 М.