By Cat Rivera
My left wrist knows too well the beating an ill executed kettle bell clean can give. I also know the inspection I often give the fleshy outer part of my wrists to evaluate the previous days cleans. Still, the clean is a vital basic in KB training that aquires mastery before moving too swiftly onto other KB exercises like the clean and press, waiter’s carry etc.
In this leg of Combat Trainer we are pairing a KB clean by one arm and a KB clean and press walked into a waiter’s carry with the other arm. The clean itself is controlled and graceful when done close and tight to the body. The press, strong and purposeful a movement, almost begging to be marched around.
Start with a swing on a one handed gripped KB. As you swing upward from the ground between your legs thrust you hips and shrug your shoulder in as you pull the bell tight to your body tightly and controlled flip the bell over to lie on your forearm. Careful to your keep the arm tucked close to your body and close against your belly. The bell will rest and a on your forarm and a small piece of shoulder.
Repeat this movement with both arms and with one arm press that KB to the sky in one solid controlled movement. Now carry those suckers, one pressed overhead and one cleaned close to your body. Waiter’s walk 100 feet, one minute, 50 to 100 yards, uphill, downhill, go, go,go. Switch arms and go,go,go.
So, what’s the point of all this overhead weighted walking? Core strength for one, your entire midsection is bracing your spine and keeping tight to carry the weight, you are activated. Your glutes are tightened to stabilize you from wobbling side to side.
Your grip and forearms are also being strengthened as your forearms are ignited. Your traps and shoulder stabilizers are activated and conditioning has begun while you walk those KB’s around. Twenty minutes and you will be wondering why gyms have not replaced their treadmills with these two unassuming yet powerful little bells!
So, keep it moving!
