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Today we are diving into the kettlebell swing clean ladder. This featured workout is designed to a) increase overall grip strength on your kettlebell and b) strength your lats with some serious power to feed into your press. Stacking both of these lifts together in a unique fashion will also add some conditioning work for you as well . Now, let’s get down to business.
Cleaning Up Your Heavy Swing- The Details
Using the single arm kettlebell swing is vital for overall lat power. If you are a newbie to kettlebell training, you should know that setting up your swing involves packing your shoulder to activate your lat, and the height of your swing will also demand serious grip strength. Check out the video below for how to properly execute your single arm swing.
Now on to the clean.
The kettlebell clean is a ballistic lift designed to work your grip, core stabilization (with respect to the contralateral nature of this stabilization), conditioning, and not to mention some power leading into the set up of military press. Starting from the ground, you will hike your kettlebell behind you as you would a single arm swing. In comparison to the single arm swing, you will keep a close arch on the kettlebell. This means that the bell will actually float very close to your body and land in the racked position (griped near your shoulder, as featured above). check out the video below on the clean technique itself, and how to practice taming the arch of your clean too.
So, just how do we practice both of these lifts simultaneously for better pressing? Here’s a ladder you can use to train your heavy swings and cleans. For this particular routine, I recommend starting at one kettlebell size up from your current snatch test sized kettlebell. Ladies, begin at either a 16kg or 20kg kettlebell. Men, begin at either a 24kg or 28kg kettlebell.
Perform the following ladder on both right and left sides at the designated times listed. Your goal on this routine is to NOT set the kettlebell down until all rungs of the ladder are completed.
Week 1: 2,3,4 x 10 minutes
Week 2: 2,3,4 x 12 minutes
Week 3: 2,3,4 x 15 minutes
Week 4: 2,3,4 x 15 minutes
Here’s a video below showing how to perform this routine correctly. I am using a 20kg for this routine.
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