Common Mistake
You are constantly generating too much or too little force with too much or not enough speed which results in banging/impact on the forearm or having to muscle up the weight.
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Solution
Perform the high-insertion drill and stick to the higher end but use this technique to avoid banging and over time fine-tune your power generation.
Description
If you are unsure of how much force and how fast to generate it and always end up with too much or too little which results in having to muscle it up when there is not enough and the kettlebell banging (creating impact) when there is too much then you want to do the following.
Stick to the too-much end and use high insertion. This is when you come toward the kettlebell and insert the hand while it’s too high. This can and should also be done as a drill on its own.
Drill the high-insertion outside of workouts, and use the high-insertion during workouts. Fine-tune your power generation over time. Don’t stick to the high-end forever, you are only doing this excessively to drill the high-insertion and avoid banging, but as you progress over a period of time, you work on dialing it down and fine-tuning it while always avoiding banging (impact).
In other words, this drill is to make you understand that you need to scoop the weight up and not wait for it to bang on you, no matter how light that impact is. You keep going high and work on refining it until you are scooping up the weight but it’s no longer noticeable.
The video below goes in-depth on this topic.
Related Video
Related Exercises
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