r/Kettlebell_training

So I’ve been practicing cleans and would really struggle. Sometimes they’d work but most times they wouldn’t. I noticed I wasn’t doing the “tsss” exhale and basically holding my breath or barely breathing.

I made a conscious effort to really exhale and all of a sudden I was doing cleans a lot more easily than before. My guess is the strong exhale forced my hips to pull the kettlebell up rather than my arms doing it?

Kettlebell Clean Tutorial For Beginners

My intention was to create one of the most detailed kettlebell clean tutorials for beginners.

What's covered:

• Why the bell bangs down on your forearm instead of landing softly, and the one thing that fixes it
• Where blisters actually come from, and why gloves aren't the answer
• The hidden reason cleans wreck your lower back, and why it happens on the way down rather than on the way up
• The only power event in the whole clean, and why everything after it is guiding rather than pulling
• What "ballistic" really means, and why a sportstyle clean and a power clean are both ballistic while being completely different exercises

The variation taught here is the hip hinge swing clean, performed for power. It's one of many clean variations, not the only way to clean a kettlebell, and it's named specifically so you know what you're learning.

Some users said the following.

• richardbrooke8399: The best kettlebell tutorial I have seen! Great work!
• barbellsamurai8014: best and most thorough clean tutorial I have seen. great work
• sweetvuvuzela4634: Beautiful explanation many thanks 🤩

Watch the video yourself, and let me know what you think. Happy to discuss/debate any of the advice.

Chapters

• 0:00 The four problems, and where they come from
• 0:26 The clean at full speed
• 0:53 Anatomy of the kettlebell: handle, corners, horns, window, bell, base
• 1:29 Which clean this is, and why the name matters
• 1:47 Set up
• 3:10 Hikeback
• 4:03 The clean
• 5:57 Racking
• 7:12 Drop into backswing
• 9:30 What ballistic actually means
• 10:15 Power versus economy
• 11:01 Where to find more

If any of it helped, leave a comment below, and feel free to share the video with others.

I am male, early 40s, i am familiar with , clean and press, cleans, snatch, but most of the time training with kettlebell involves swings(single bell: 18kg, 25 kg, 29 kg), cleans (single and doubles) and DKFSQ (29 kg pair 5*10 with 2 min rest). But recently, I came across videos of people doing lateral stuff like swings, cleans ,clean and press and clean and lunges. I find them fascinating and I feel that if i incorporate them slowly and safely then I would have better movement quality. Don't want to injure myself, so what should be the approach, and which resources should I follow