When it comes to achieving the results you want, you will need to use the right weight in your kettlebell training. For most people, the biggest limiting factor here is their nervous system getting accustomed to the weight and movement. It usually takes a few sets of a given move before your body is able to recruit all of the available muscle to do the job and relax the muscles that don’t need to be tense.
As you move through this period of adaptation of the nervous system, your abilities will improve greatly in a short period of time. A weight that felt very heavy at first will feel remarkably light after twenty or thirty minutes of progressing that particular movement.
We are going to use this progressive activation in todays lesson to learn how to clean to your potential, and more importantly, with perfect form.
Building up slowly with this exercise will allow you to master the subtle details that can make a huge difference when you get them right. The idea is to achieve consistency with every rep. Once each rep looks and feels the same, we know that you have become highly efficient, and at the same time allows us to fix any issue that persists.
This workout is a progression of kettlebell cleans using sets of five and four per hand.
Start with a medium light weight bell and work up to a heavy bell with as many increments of weight that you can.
Work both hands evenly and don’t progress to a heavier bell until you have become consistent with every rep.
This is a wonderful tool for reaching your full potential in many lifts especially the big bang lifts that use your whole body. As you will see in my video, I have to use chalk as I go heavier to prevent the lack of grip from causing compensations in the movement. Depending on the amount of weight you are using, you might want to keep some chalk handy for this practice.
