Arghh! I can't get the KB Clean!

bex · 12-07-13, 11:36 PM

You guys warned me. I started KB training last month, and now I'm obsessed. While I was visiting the US last month I had a few sessions with a trainer, enough to get me started. I ordered the Skogg system, and a few (several) other workouts.

But I just can't get the clean! I feel like an idiot - I can't even do the very first level of Skogg!

What am I missing?? All tips and hints welcome!

andtckrtoo · 12-07-13, 11:45 PM

A few things I can point out that worked for me. Make sure you keep the bell close to your body as you clean. It helps to start with the bell on the ground between your legs about mid sole on your foot. Pull the bell straight up. Start with the handle of the bell parallel to your legs so your pinky is facing towards the front of the room and your thumb towards the back, and rotate your wrist gently so that the handle rests on the back of your arm gently. It's really the wrist rotation that's important. Practice having the handle rotate in your hand and the bell rotate around your arm so that it does not slap the arm.

bex · 12-08-13, 12:02 AM

Thanks!

A few more questions:
Did you practice in slow mo, or do you need to go at 'regular' speed to get the flow?
Did you find it helpful to practice with a lighter KB, or do I need to use the normal weight I use for swings (8 or 10kg)?

lreidgreen · 12-08-13, 12:53 AM

Quote:

Originally Posted by andtckrtoo

Start with the handle of the bell parallel to your legs so your pinky is facing towards the front of the room and your thumb towards the back, and rotate your wrist gently so that the handle rests on the back of your arm gently. It's really the wrist rotation that's important. Practice having the handle rotate in your hand and the bell rotate around your arm so that it does not slap the arm.

This is a good description.
Placing the thumb facing toward the back and the pinky in the front when starting the movement really stopped the bell from hitting my wrist hard when cleaning. I learned this from one of Lauren Brooks' video tutorials. I think you can probably find it online.

ETA: Here is the link to the video:
http://www.youtube.com/watch?v=SeVQ8_HmvxI

LindaL · 12-08-13, 06:49 AM

I agree; starting with the thumb facing back was the key for me. Also, the clean should feel like it's coming from your legs. I don't think about my arm so much in a clean as I think about my legs. Are you practicing the dead clean or long cycle? I think starting with the dead clean is easier. Make sure your toes are pointing slightly out - the stance you should have for the swing. Stick your glutes back, thumb back. Put the power in your legs, thumb back, keep your elbow tucked as your come up. Aim to come to standing with power in your thighs and glutes, elbow and forearm tight to your side/chest, and your thumb at your throat. If you keep your arm tight to your side and your wrist straight, then the bell should naturally rotate and settle easily on your wrist without any banging. You may need to wear sweat bands on your wrist if you bruise easily.

You could practice with a lighter bell, or maybe put like a #15 pound dumbbell on a raised step and start with that. I find that practicing things like snatches with a dumbbell helps me perfect my form for when I do it with a kettlebell. Good luck!

macska · 12-08-13, 07:52 AM

I was warned that the clean -- to nail it down - is so hard at first. Then you get it and you will wonder forever what on earth took you so long to get it, it is so simply. Be patient, it will come. As it was said try to use the strength of your hip and core to propel it up and not bicep curl it.

Gibbee · 12-08-13, 08:06 AM

One cue I've heard several times is imagine zipping up your jacket.

jjarboe · 12-08-13, 09:39 AM

http://m.youtube.com/watch?v=JzIsQ6dDzhU

http://m.youtube.com/watch?v=m9_FeaF73ak

bex · 12-08-13, 10:13 AM

Thanks everyone, these are super-helpful! I can't wait to get to the gym tomorrow and try them out.

Eilene · 12-08-13, 12:36 PM

Yes...you want to act like you are zipping up your jacket with your hand & forearm close to your body.

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12-07-13, 11:36 PM
bex Join Date: Dec 2002 Location: Shanghai, China	Arghh! I can't get the KB Clean! You guys warned me. I started KB training last month, and now I'm obsessed. While I was visiting the US last month I had a few sessions with a trainer, enough to get me started. I ordered the Skogg system, and a few (several) other workouts. But I just can't get the clean! I feel like an idiot - I can't even do the very first level of Skogg! What am I missing?? All tips and hints welcome!

12-07-13, 11:45 PM
andtckrtoo Join Date: Sep 2005 Location: Island off the NC Coast	A few things I can point out that worked for me. Make sure you keep the bell close to your body as you clean. It helps to start with the bell on the ground between your legs about mid sole on your foot. Pull the bell straight up. Start with the handle of the bell parallel to your legs so your pinky is facing towards the front of the room and your thumb towards the back, and rotate your wrist gently so that the handle rests on the back of your arm gently. It's really the wrist rotation that's important. Practice having the handle rotate in your hand and the bell rotate around your arm so that it does not slap the arm. __________________ Christine Wag more, bark less

12-08-13, 12:02 AM
bex Join Date: Dec 2002 Location: Shanghai, China	Thanks! A few more questions: Did you practice in slow mo, or do you need to go at 'regular' speed to get the flow? Did you find it helpful to practice with a lighter KB, or do I need to use the normal weight I use for swings (8 or 10kg)?

12-08-13, 06:49 AM
LindaL VF Supporter Join Date: Mar 2003 Location: South Florida	I agree; starting with the thumb facing back was the key for me. Also, the clean should feel like it's coming from your legs. I don't think about my arm so much in a clean as I think about my legs. Are you practicing the dead clean or long cycle? I think starting with the dead clean is easier. Make sure your toes are pointing slightly out - the stance you should have for the swing. Stick your glutes back, thumb back. Put the power in your legs, thumb back, keep your elbow tucked as your come up. Aim to come to standing with power in your thighs and glutes, elbow and forearm tight to your side/chest, and your thumb at your throat. If you keep your arm tight to your side and your wrist straight, then the bell should naturally rotate and settle easily on your wrist without any banging. You may need to wear sweat bands on your wrist if you bruise easily. You could practice with a lighter bell, or maybe put like a #15 pound dumbbell on a raised step and start with that. I find that practicing things like snatches with a dumbbell helps me perfect my form for when I do it with a kettlebell. Good luck! __________________ Linda Disclosure: I was a Beachbody success story and part of a P90X infomercial.

12-08-13, 07:52 AM
macska VF Supporter Join Date: Feb 2004 Location: NJ	I was warned that the clean -- to nail it down - is so hard at first. Then you get it and you will wonder forever what on earth took you so long to get it, it is so simply. Be patient, it will come. As it was said try to use the strength of your hip and core to propel it up and not bicep curl it. __________________ 12 marathons 2 ultra marathons (50k) PR: Mohawk-Hudson Marathon 3hr 40min "You finish when you are done not when you are tired." David Goggins

12-08-13, 08:06 AM
Gibbee VF Supporter Join Date: Nov 2001	One cue I've heard several times is imagine zipping up your jacket. __________________ "A healthier future is every tiny step we take, or every little rep, that ultimately leads us to our goal." Arnold Schwarzenegger STS Graduate MET-Rx 180 Graduate

12-08-13, 09:39 AM
jjarboe Join Date: Jan 2011	http://m.youtube.com/watch?v=JzIsQ6dDzhU http://m.youtube.com/watch?v=m9_FeaF73ak

12-08-13, 10:13 AM
bex Join Date: Dec 2002 Location: Shanghai, China	Thanks everyone, these are super-helpful! I can't wait to get to the gym tomorrow and try them out.

12-08-13, 12:36 PM
Eilene Join Date: Apr 2011 Location: Maryland	Yes...you want to act like you are zipping up your jacket with your hand & forearm close to your body. __________________ ~I workout because I love my body...not because I hate it~ ~Success is what happens when you escape your comfort zone~ ~What your body looks like is not as important as what it can do~