Pulling the weight with the arm(s) Kettlebell Single-Arm Hip Hinge Clean
How does this work? The data displayed below is one of the common mistakes/issues identified and assigned to you. There is a link to your video, under the description there is the exercise in question, and then a breakdown plus an explanation on how to fix the common mistake.
You should read the information after which you can discuss the analysis, resubmit a new video with the fix for this issue, and once the issue is fixed, you or the coach can resolve this issue.
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In the photo, your arm should have been straight at this point and your shoulders should lead (through the legs).
Keep at it, keep practicing, low sets, one rep, two reps, pause in racking, focus, think.
Have you don the bodyweight hip hinge drill at all? It’s great to feel what it all should feel like and just get familiar with the positions. Looking forward to your next video with 1 or 2 of the above issues addressed. Please list which one you worked on in the next video
Pulling the weight up with the arm(s) rather than the muscles in the legs that are supposed to power the kettlebell clean.
Solution
Let the muscles in the legs pull the pelvis up. Upon the pelvis is the spine which should be a rigid structure that follows along as the hips and knees extend. During a clean powered by a swing, the weight is either pulled out when using a hip hinge or squat, or the weight is swinging out (or pushed out) when using the Pendulum.
Description
To identify this issue, you can go by feeling, i.e. if you feel that you are biceps curling the weight up then this issue applies. You can also visually see if the arm is already bending when still hinged forward.
A cause for this mistake can be that the weight is too heavy, not enough force generated with the legs, too many reps, or simply not just accustomed to the legs heaving to do the work paired with the right timing.
Here’s a photo of what this looks like. In this photo, the arms should still be straight.
Here’s a photo of what it should look like.
Here’s another photo of what this looks like performed incorrectly.
The weight(s) then need to be muscled up and a good hand insertion can’t be achieved. Another thing that can be noted here is that the torso is leaning forward and the legs are no longer pulling. In contrast to the following photo where the torso leans back and the weight(s) entered the ballistic flight.
The following video(s) cover this common mistake.
Fixed?
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If you believe that you have fixed this issue then you can mark this issue as resolved. Include a date that you resolved the issue and change the dropdown from Unresolved to Resolved and click the button.
Action
Add a resubmission
This is where you will upload a resubmission of the exercise with the fix applied.
