Final Form Barbell

Let's talk kettlebell trajectories for the swing, sn**ch, and clean. If you're struggling with any of those movements then check this out and hopefully it helps!

Swing - arm fully releases. This is the exercise where the bell will be furthest from the body. Don't have your arm mega stiff with a death grip tho. Learn to keep it relaxed.

Sn**ch - this requires a slight pull after engaging hip extension so the KB comes in a bit tighter than the swing. This is important as if you use a swing trajectory for a sn**ch it makes it that much harder to bring it to a full stop when it's overhead. That can make the shoulder not too happy over time. Also chances are strong that the bell will flop and bang your wrist. If you keep the kb too tight to your body not only will the bell awkwardly flop at full extension but the movement itself becomes more difficult. Sure you can do a power sn**ch but why do that when you can do the same thing cleaner with a DB.

Clean - arm does not release from the body. KB stays tight similar to a barbell clean. Drive your elbow back, catch the bell low, and punch it up to the rack position. If your arm releases from your body then the bell will 100% come in hot and again uncomfortably bang your wrist. When done correctly the KB will just sit on your wrist when coming into the rack as opposed to flopping.

Hope this helps some of y'all level up your sweet kettleskills and feel less noobish when wielding these weird iron balls with handles on em.

Coach

Online training client Michael making big improvements on his squat. From 295 for a tough double back in March to 290x5 the other day.

Depth has been an issue for him for a few reasons; most notability he has the most frozen pelvis I've ever encountered. Training sessions left him with low back and hip flexor discomfort (pinching and tension). I exhausted my abilities trying to get him mobilized and improve his quality of life. So I did what any good trainer would do: I referred him to an expert. In this case it was Johnny as he has successfully treated a number of clients (including myself). Michael attacked his physical therapy and now he's pain free. Matter of fact Johnny got Michael's low back to relax almost immediately. I tried for weeks on end 😂.

This is an important lesson for trainers: we don't know everything, no matter how good you think you are, and it's okay to seek help from subject matter experts. Too often we let our ego get in the way here. It's also okay to say "I don't know." You're doing a disservice to your client otherwise.

Coach

making good progress with her power cleans. She also benched 91% x8 (clustered) the other day which is super impressive. I just figured I'd share something different. 💪

Coach

David came in the other day asking when he could test his 1rm. He isn't peaked, but due to COVID its been quite awhile since he's messed with anything near maximal. I could tell he really wanted it and was feeling it that day. So I said yes and adjusted his back offs. He ended up setting a new deadlift PR @ 405lbs. That's a 20lb jump and he's only been working in the low 300s lately.

David also squatted 290x10 last week. Same time last year he 1/4 squatted 275 for a 1rm. 💪 Looking forward to seeing where he's at when he's peaked.

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