Kettlebell Clean Variations in the Safety Zone

Most kettlebell injuries occur with the kettlebell is improperly parked.
 Feet straight ahead or pointed out at a slight angle.
 Sit back like you are going to sit in a chair, hinge at hips, with more weight on heels.
 Thumbs inward on the kettlebell to avoid it sticking out which could lead to an injury.
Locked wrist saves injuries.
Power training with the clean is about being aware of your position & posture in space with both force production, force absorption, acceleration & deceleration.
 The kettlebell clean is a deceptive exercise because it's not a barbell clean.
 A clean is a swing in disguise. The RKC standard for the clean clearly states, “. . .the swing, minus the straight arm position at the top of the rep are required".
 The hip hinge is the fundament of the kettlebell clean just as it is with the swing.
 Place the kettlebell on the floor slightly in front of you, weight on the heels of your feet.
 Sit back like you are going to set on a chair with your knees slightly bent.
 Grasp the kettlebell hike back between your legs which are shoulder width apart.
 Drive shoulders down away from the ears, pull you kneecaps up to engage quads & your lats, rib cage down (rib to hip connection), drive your hips forward, straighten your back.
 Drive your hips forward, breathing out, swing the kettlebell up at the top a plank position.
 Breath in at the top of the move brace yourself, engage your abs, lats, core, setting back when the kettlebell goes down into the rack position.
 Keep your rib cage down, squeeze your glutes inward, engage lats, abs, core to fire all the muscles of the body under controlled tension.
 When you start downward breath in with intra ab pressure to protect your back, engaging your core of your body with the appropriate muscles in reverse of the movement to the starting point.
 Once the kettlebell passes just below your ribs, gently pull kettlebell back & slide your fist around and under the bell like putting on a glove. The kettlebell handle should rest softly on the back of your wrist with the kettlebell inside the palm of your hand & bent elbow close to your side. This is known as the “rack position”.

The Kettlebell Clean is a great exercise for teaching BOTH force production and force absorption. One of the most frustrating things about learning The Kettlebell Clean is trying to avoid "banging" your forearm with the kettlebell as you try to secure the kettlebell in the rack.