Common Mistakes of Kettlebell Training (Cleans and Presses – Part 2)
Posted on | May 10, 2008 | No Comments
More mistakes when performing Cleans and Presses and recommended corrections.
Mistake 4: Legs stay bent while performing the pressing part(push press) of Clean and Press.
Why it is a mistake: Kettlebells are not pushed high enough. In order to complete the movement a lower dip is necessary. Lower dip often leads to loss of balance and extra muscle exertion.
In order to compensate for low push, arms and shoulders may forced to do extra work.
Push press becomes extremely inefficient.
Most probable causes:
* Weak quads
* When starting push-press athlete squats too low.
Recommended Correction
* Exercises that improve leg strength such as barbell and kettlebell squats
* Half push press starting with slight bending of the knees and ending with going on up on toes
* Soft jumps out of squat position with barbell or kettlebells on shoulders(very softly)
Mistake 5: When kettlebells are raised above head and elbows locked, kettlebells ‘Pull’ forward. It becomes very difficult to keep holding them above your head.
Most probable causes:
* Athlete shifts his/her center of mass forward
* Poor muscle flexibility of rotator cuff and imbalance/tightness of shoulder and arm muscles
Recommended Correction
* When doing push press make sure to start with correct weight distribution on your feet. Press kettlebells straight up and go on your toes only after locking knees.
* Perform half squats while holding kettlebells at chest level. Keep feet flat and bring center of mass toward heels.
* Half squats with kettlebells above your head, arms straight.
* If shoulder flexibility, muscle imbalance is an issue do more flexibility specific exercises like counter stretch, pullovers, and snow angels
Mistake 6: Disconnected movement of legs, torso and arms while performing Cleans and Presses. As a result general coordination of movement and proper breathing are effected.
Most Probable Cause:
* Went through Cleans and Presses technique in a hurry. Elements are not learned in the proper sequence.
Recommended Correction:
* Go through all elements of Clean and Presses separately. To better ‘remember’ the movements, in the beginning do them at slower tempo with lighter kettlebells.
Mistake 7: Unsynchronized movements and breathing. As a result fatigue sets in a lot faster when doing higher repetition sets.
Most Probable Cause:
* Proper breathing/movement synchronization while performing come parts of Clean and Press exercise was not mastered to the point when it is automatic.
* Too much tension in the muscles while performing cleans and presses
Recommended Correction:
* While learning, all elements of clean and presses should be done without much strain and with proper breathing. To help your body ‘remember’ proper breathing while performing clean and press, do the exercise in slower tempo with lighter kettlebells
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