No hand insertion or 45-degree angle Kettlebell Clean
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Description:
Common Mistake:
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Exercise:
Mistake
When cleaning and ending up in racking, there is no 45-degree angle of the handle within the palm achieved. There is no hand insertion and the handle remains horizontally within the crease between the fingers and palm.
Solution
Make the weight enter its ballistic flight and insert the hand by punching into the top corner.
Description
This common mistake can occur in any clean variation where the racking/loose grip or any grip where the desired handle position is 45 degrees and applies to single or double kettlebell work.
You can spot this common mistake when the handle lies horizontally within or aligned with the crease between the fingers and palm. Front on, you can see that the corners are aligned while a 45-degree angle would mean that the corner closest to the body is high, and the other is low which is the desired outcome.
You can also spot this mistake by seeing that the handle is not positioned over the heel of the palm. A proper hand insertion would place the handle over the heel of the palm.
The cause can be that the weight did not enter its ballistic flight, which is a must for one to be able to perform proper hand insertion. If the ballistic flight was present, another cause could be that one does not transition from hook grip to loose grip by performing hand insertion.
Hand insertion is performed by punching the hand into the top corner so the bottom corner goes down and places the handle at a 45-degree angle. Proper placement of the handle will bring the bottom horn close to the forearm and also place the bell on the other side of the forearm rather than directly on the forearm creating pressure.
This is what the mistake looks like.
The first arrow shows how the handle is horizontal and not diagonal, and there is a lot of space between the horn and forearm. The second arrow shows how the round part of the bell is positioned right on the forearm (radius and ulna bones).
Here is a photo of what it should look like. The corner is positioned lower than the other. The round part of the bell is placed outside of the forearm.
The following photo shows the grip close-up. The fingers are tucked for safety when working with two kettlebells and to show the angle of the handle.
The following video(s) cover this common mistake.
Fixed?
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Action
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