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January 2, 2006
Build Powerful Arms and Shoulders with the Alternating Kettlebell Hang Clean & Press
Senior RKC Mike Mahler is the author of this drill and it is a fair guess that it is at least partly responsible for Mike's impressive pipes.
Deadlift a pair of kettlebells outside your legs from a narrow, conventional, stance. Pause on the top, then clean one of the kettlebells with a very short leg kick and a powerful arm movement. Don’t lean back!
Don’t press yet; master the alternating hang clean first. Drop the kettlebell where it came from, outside your thigh, and watch your knee. Absorb the shock with a shallow knee dip, then clean the other kettlebell without hesitation. Once you are in the groove add a press on the top of each clean.
This C&P variation a powerful muscle builder in the best tradition of the ‘fast tens’ –a killer mix of static, dynamic, and metabolic stress. Because each arm gets a break after each press and because your shoulder and waist get ‘reloaded’ with each clean you can get away with reps higher than the usual five without downgrading to a lighter kettlebell. Try ten per side.
Russian kettlebell power to you!
Posted by james at January 2, 2006 8:50 AM