Clean From the Top Down

The Kettlebell Power Clean can be used to practice deceleration acceleration, (change of direction if paired with other movements) and explosive force generation from a static position.

Quick note, we practice our Kettlebell Cleans with a demi squat at the “top” of the movement which creates less impact on the body for longevity of the joints and greatly reducing the chance of injury. Training with the smooth style adds athleticism and fluidity to our Kettlebell progressions.

That's straight from Mike Libercci who re-taught me everything I thought I knew about kettlebells.  He continues to keep me up to date with the best techniques.

Now, I want to talk about the power clean and why I use it.

Before I even teach an advanced movement like the power clean, I break it down into the basic components.

I have broken it down into 6 basic steps.  I do not combine anything or put the kettlebell in your hand to try this move until you understand every single component.

1.  The Squat.
Can you drop your hips to your knees or lower and keep good posture?  Can you squat repetitively with just your body weight?

2.  The Cork Screw.
Like pulling a lawn mower cord to start the engine, you pull high, going from internal rotation to external rotation of the wrist.  Pull your elbow back and high up.  Bring the hand to a position right in front of your shoulder joint.

3.  The Gi Pull
I teach guys to grab their partner by the gi or military top and pull him close, like you are mad as hell and want to pound his face in.  Really Pull the partner into you.  Feel him bump into you and stand strong.

4.  The Punch
Throw a quick jab or a cross.  Hands and closed fists in front of your face.  Throw the punch and snap the hand back to the starting position.

5.  The One Handed Squat Swing
Of course you can't do a one handed squat swing with out a two handed squat swing first, but we skipped that.  You were pretty competent and athletic. 

One handed squat swings bring the kettlebell up to about shoulder or chin height.  No higher than that.

6.  The Rack and Demi Squat
Bring the kettlebell to the rack position.  The kettlebell is close.  The arm and hand is close and inside your personal bubble.  The weight is actually resting on your anterior deltoid and clavicle.  The elbow is pointing straight forward.  The kettlebell is on the back of the wrist and the thumb is close to your body, while the pinky is away.  In this position.  Dip and bounce like you are a car going over speed bumps and your legs are the shocks.

Now lets put it all together.

Squat
Load
Cork Screw/One Handed Swing
Gi Pull
Rack/Demi Squat
Punch/Plunch
Squat

I use the power clean to develop powerful legs and explosive pulling power for jiu jitsu.  The ability to pull and control the gi is so important.  No other exercise better simulates the functional pulling power of jacket jiu jitsu.

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