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| The Kettelbell Clean and Press |
" Athletes used kettlebells to improve strength, movement and aesthetics. One of the exercises used was the clean and press, which uses the entire body to develop strength, power and symmetry.
http://www.livestrong.com/article/135015-kettlebell-clean-press-exercise/#ixzz1vUYHePsQ
As we discussed in our last post make sure that the KB you are using is the correct one for your particular level. 8kg's and up for ladies, gents12kg's and up for you. At least until you have the technique down.
Right, on to Business:
- Step 1) The Posture. Assume a squat by shifting your weight through your heels and bending 90 degrees at the knee. Lead forward with your chest, holding onto the KB. Your back should be as flat as possible - achieve this by Squeezing your shoulder blades together tightly and lifting your chin, looking straight ahead. This maintains proper Lumbar curvature. Precisely as discussed before. This time however holding onto the KB with just one hand.
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| The Posture. |
- Step 2) The Drive. As before, maintain your Posture, shifting your weight through your heels, drive your hips forward. Using the drive, allow the KB to swing and lift it toward your chest, keeping it closer to your body than for conventional swings. Rotate your hand out and tuck your elbow under the KB, bringing it to rest between your forearm and shoulder. The resting position at the shoulder is known as the Racked Position. Your hand should ideally be beneath your chin, elbow tucked close to your body.
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| While the Posture of the fig in point 2 isn't ideal - Note the rotation of the wrist on the way up. |
- Step 3) The Press. From the Racked position, drive the KB straight up overhead, taking care to keep it centered over your mid-line.
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The Press.
Marcus Martinez RKC-Demonstrates.
It is possible to perform this exercise with Dual KB's which requires only additional coordination. The same movement pattern would be followed.
 Organised.
Committed.
Determined.
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