How to Maximize Your Training With Minimal Equipment: KB Cleans and Snatches
How do you train if you don’t have access to a bunch of equipment? How do you make a kettlebell clean heavier if you only have a light kettlebell?
Whether you are traveling, training at a gym with limited selection, or training at home and don’t want to spend $1000+ on dozen different sizes, it’s important to be able to modify the exercise to make sure you are properly challenged.
- [0:44] The first baseline – basic KB Clean
- Standard cues for the easier version of the Clean
- [1:40] Dead Clean
- No momentum, straight from the ground
- [2:20] Hang Clean
- Take away range of motion
- Small bend of the knee, requires much stronger hip extension
- Want to emphasize the upper body? Don’t even use the legs.
- [3:07] Power Cleans vs Regular Cleans
- Different finish position between the two
- Same progressions for the regular and power
- [4:50] The goal of the KB Clean
- The focus is the hip extension
- [6:10] Transitioning to the KB Snatch
- Hip flexors and quads = short muscles = tight and inefficient
- Dead Snatch > Hang Snatch
- [8:08] Dropping under the bell for the Snatch
- Tons of speed required!
- Extra range of motion is paramount
- [10:35] The Bottoms-up KB Clean
- Requires better alignment and stability
- Can use the same progressions for challenge
- [12:45] Review