Kettlebell Clean and Snatch Variations | StrongFirst

The kettlebell clean and snatch are “cousins” of the barbell lifts of the same name, except they have the kettlebell in front of them instead of the barbell. And beyond that, the kettlebell variations are easier to learn and have a significant eccentrically loaded component. But is there value in not using this eccentric load?
The barbell varieties start from the ground without an eccentric load requiring an all-concentric power production. We can use kettlebell variations to work on this concentric-only power production.
The Loaded Dead Clean and Snatch force a deep hinge but all concentric expression of power into the Clean or Snatch. You will develop a strong connection of the arm to the body and learn to trust the power from the hips instead of pulling with the arm. This also helps with the more vertical path of the two movements vs. the horizontal extension of the swing. You must ensure a perfect body/spine starting position with the kettlebell deep in the hinge. Otherwise, this is not the move for you.
The Dead Clean and Snatch move the kettlebell between the feet, taking away the deep hinge with less arm connection to the body. Therefore, the power must be developed by a solid start, quick hips, and no arm pull. This may be the variation for you if you cannot maintain the solid starting position in the Loaded Deep Clean.
The Hang Clean and Snatch require you to hover the kettlebell an inch or so off the ground and perform the movement from an even “shorter” start. A quick, powerful extension that connects the arm to the body must provide power to the kettlebell. You will be tempted to pull early with the arm-don’t.
How would we program these variations?
Two options:
Perform a rep every 20 seconds until you cannot pass the talk test. (Upwards of 30 min.)
“Rest/Pause” sets of 5-Perform a rep, then stand up briefly and repeat for five reps. Then rest for 1 min and perform another set until you cannot pass the talk test. (Upwards of 20 min.)
Do not be fooled by the single rep sets or “rest/pause” reps. This high power output, anti-glycolytic work will catch up with you faster than you might expect. Obey the talk test.
Please subscribe to our channel / bestrongfirst
STRONGER TODAY special report BY PAVEL
FREE when you join our list
www.strongfirst.com/newsletter/
StrongFirst: the School of Strength
Website: www.strongfirst.com
StrongFirst Forum: www.strongfirst.com/community/
Facebook page: / bestrongfirst
Facebook group: / strongfirst
Instagram: / strongfirst
Twitter: / bestrongfirst
Online Courses
strongfirst.skilltrain.com
StrongFirst Training App
www.strongfirst.com/shop/stro...
Workshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!
#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst