Kettlebell Dead Clean
is an excellent exercise for strengthening your core and legs. It involves starting in a bent-over position with the kettlebell between your feet, then extending through the legs and hips to raise the kettlebell to your shoulder. The wrist should rotate as this is done. Lower the kettlebell while keeping the hamstrings loaded by keeping your back straight and your butt out. This exercise is great for building strength and stability in the core and legs.
To incorporate the Kettlebell Dead Clean into your workouts, you can follow these steps:
1. Warm-up: Begin your workout with a 5-10 minute warm-up consisting of light aerobic exercises such as jogging or cycling. This will help increase blood flow to the muscles and prepare your body for the upcoming exercise.
2. Set Up: Place a kettlebell between your feet, ensuring that it is stable and secure. Stand with your feet shoulder-width apart and toes pointed slightly outward.
3. Starting Position: Push your butt back and hinge at the hips, keeping your back straight and your chest lifted. Look straight ahead to maintain proper alignment.
4. Clean the Kettlebell: To initiate the movement, extend through your legs and hips, driving the kettlebell upwards towards your shoulder. As you do so, allow your wrist to rotate naturally. This will help engage the muscles in your core, legs, and shoulders.
5. Lower the Kettlebell: Once the kettlebell reaches your shoulder, slowly lower it back down to the starting position. Keep your hamstrings loaded by maintaining a straight back and pushing your butt out.
6. Repetitions and Sets: Aim to perform 8-12 repetitions of the Kettlebell Dead Clean per set. Start with 2-3 sets and gradually increase as you become more comfortable with the exercise.
7. Rest and Recovery: Allow yourself 30-60 seconds of rest between each set to recover and catch your breath. Hydr