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5kgLifter 01-18-2011 11:39 AM

Kettlebell info thread
I've set this thread up here because KBs can be used for either fitness, bodybuilding or strength training. It's mainly for quick reference and I'll add vids from time to time.

Selecting KBs and what to look out for, very important info for starters:

BendtheBar 01-18-2011 11:45 AM

Sticky. And well needed.

5kgLifter 01-18-2011 11:45 AM

The towel swing, useful practice for correcting too much arm assistance when swinging the KB. This one looks a decent vid and a side shot is always good for referencing the swing position:

Abaddon 01-18-2011 12:35 PM

Now this is a great idea for a thread!

5kgLifter 01-18-2011 03:17 PM

The Jerk

Two vids of the same person doing a single arm and two arm heavy jerks, for comparison of body angle etc during the jerk. A deliberate choice of vids where heavy KBs are being used in order to show good technique with the heavy KBs.

Note the hand position/grip or lack thereof in the two hand jerk. Many books state that the wrist should remain straight, however, the rules are not being broken because the forearm bone is still taking the weight due to the position of the KB on the edge of the palm even though the wrist is "bent" backwards; important points to watch.

Two arm jerk:

One arm jerk:

5kgLifter 01-19-2011 01:24 PM

The Jerk

A few pointers on the jerk technique; this one is a case of watching the person doing the instructing, I don't believe there is another vid out there that covers these points. I have another in which the person is side on to a mirror at times and that will be posted (possibly in this post when I find it) because the two together will be beneficial.

The next vids posted will be on the different snatch techniques of which there are two and both used for a different purpose, one for endurance and one for strength, though the strength technique can be used for endurance as well but not vice versa; I just have to locate the vids from the list I have on the comp.

5kgLifter 01-19-2011 04:48 PM

The Snatch:

Hand positioning on the KB and generalised look at the corkscrew technique which is the technique used for heavy snatches:

5kgLifter 01-19-2011 05:01 PM

The snatch:

The corkscrew drop in slo-mo at 10 seconds into the vid, a very helpful thing to see at a slower speed, especially at the apex of the move in order to see the finer details of the technique:

5kgLifter 01-19-2011 05:04 PM

The snatch:

The flip style drop which is used for endurance at lower weight loads, though as stated before the corkscrew can also be used for the same purpose, however, the flip style drop does not lend itself well to heavy loads due to the stress placed on the wrist and forearm:

5kgLifter 01-19-2011 05:09 PM

The snatch:

The manner of dropping and catching the KB correctly in order to reduce friction on the palm and therefore reduce callouses:

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