In last week's Part 1 series covering the Kettlebell Clean, Mike discussed the mechanics of the Russian (hinge-based) Clean, as well as solving the primary challenge associated with it - banging the kettlebell onto the wrist/forearms.
This week Mike introduces you to a new type of Clean - a Pendulum variation. The Pendulum Clean is still a "clean" movement - where the kettlebell swings below the waist, through the legs, and finishes in the rack position. However, many details happen in between that make this Clean mechanic very different from its Russian hinge counterpart. You can think of both these techniques as keys that open different doors.
Consider exploring the Pendulum Clean if:
- Your goal is maximizing volume, or strength-endurance while aiming to be highly energetically efficient.
- You would like to compete in Kettlebell Sport
- You are looking to utilize more of the muscles on the anterior chain (front of the body, i.e. the quads). This clean involves more even load sharing between the anterior and posterior chains.
- You are a trainer, coach, or serious kettlebell enthusiast seeking to understand the different clean techniques and explore how/where they fit into a training plan
To connect with Mike, check out the following:
INSTAGRAM: @Mike.Salemi
28 сен 2024
