Perform Better Discussion Forums

ok, so i just got my kettlebells and i've never used them before, and i started looking around for workouts. i'm having problems understanding the correct positioning for the clean and figure 8 to hold the most. if you know any pointers. that would be awesome. thanks!!!

I have asked a fellow coach, Kevin Cooper, DC, RKC to help out with this question. He has provided an explanation to your question below and I want to thank him for his time. Please feel free to call Perform Better with any other questions that you may have. Have a great day!

Kevin Brochu, CSCS
Perform Better- ext 124


Kevin-
I'm assuming this person is asking about the "rack" position of both the clean and the figure 8 (aka the "under the leg pass"). The rack is the position at the "top" part of the clean. Imagine an athlete who has performed the first half of a barbell clean. Now, replace the barbell with a kettlebell held in one hand. Straighten the wrist so that it is held in a neutral position instead of extended. This allows the bell to rest against the forearm. Turn the forearm so that instead of facing forward it faces inward slightly (about halfway in between the external rotation of the barbell clean and the internal rotation of a barbell curl! Your pinky should be facing forward!) Now bring the elbow into the body such that the upper arm is held firmly against the ribcage. The kettlebell can actually nestle into the angle created between the forearm and the deltoid muscle.

Form Point #1: If the kettlebell presses uncomfortably against the forearm, you're not holding it in the correct manner in your hand. Read the following:

The bell's handle rests on the heel of the hand with the majority of the weight pressing on the pisiform. The pisiform can be found this way: look at your hand, trace a line directly down from the pinky about 2 to 3 inches (depending on the size of your hand) in the meaty part of the palm. The wrist is neutral, as if in a cast! This will allow the body of the kettlebell (the cannonball-looking part) to rest comfortably against the forearm. If this position is uncomfortable, it's because the bell's handle is not sitting properly in your hand. Use your free hand to move the kettlebell handle around until you find the sweet spot. You'll know you're there when your wrist is straight and the bell sits comfortably against the forearm. The upper arm is tight to the rib cage.

Form Point #2: The kettlebell bangs into the forearm during the clean. This happens because the bell is swung too far away from the body and the athlete is not absorbing the shock adequately.

The upper arm does not need to come away from the body during the clean! Keep it tight to your ribcage while swinging the bell up into the clean. Try clamping a dollar bill in your armpit while cleaning... if it hits the floor, it belongs to me. This is a good motivator, plus I could use the extra dough.

Hopefully, that explanation is not too technical or anatomical. Let me know if there are any further questions.

Best,

Kevin Cooper, DC, RKC
Lifeforce Health Center
1-781-551-9119

I think Kevin's reply is very valuable. In addition, consider taking a kettlebell clinic or class. The trainer led instruction I had made all the difference in judgnig weight and making progress. After that hurdle, you should be able to purchase instructional DVDs and learn on your own. Nothing replaces 1-on-1 or 1-on-few attention though IMHO.