Starting April 2nd, we are getting back into the swing of things with our Kettlebell Swing Program on the VIP forum. If you missed the details on that, please click this link and sign up today!
Today, I wanted to review two key lifts that are a part of that program, and how these tow lifts can factor into better, if not more POWERFUL kettlebell swing.
The Goblet Clean
The goblet clean is the set up lift of the goblet squat. To perform this lift, start with your kettlebell between your feet. From the ground up, you will pop your kettlebell upward to reach the center of your chest. Repeat this technique for multiple reps. This lift in particular will help reinforce proper grip on your kettlebell, as well as proper abdominal tension for both your squat, and to reinforce this tension at the top of your kettlebell swing.
The Goblet Squat
The goblet squat is a kettlebell squat variation where your kettlebell is held at the center of your body. Start with the kettlebell between your feet on the floor. From there, you will keep your kettlebell centered as you lower yourself into the bottom of your squat. Ideally, you will want to get below parallel int his squat, but if you are unable to due to do this based on your current hip mobility, try to get as ow as you can at parallel. Be sure not to collapse your elbows inside your knees, or flare them outside of your knees.
The One-Two Punch for Your Kettlebell Swing- Recommended Training
Stacking the goblet clean and goblet squat together as a set routine will do two things, packing a one-two punch for your kettlebell swing. 1). You will have better grip and control on your kettlebell swing, which will reinforce a lot of strength not just in your hands, but also in your core. The tighter you grip the bell, the tighter you will notice your abdominal muscles contracting at the height of your goblet clean, as well as the kettlebell swing. 2). Doing the goblet squat will reinforce a lot of strength and power that will help feed into a lot of stability and sheer force as you execute your kettlebell swing as well. Take a look athlete youtube video below to see my recommended training for stacking the goblet clean and goblet squat together.
Ready for more?
Register today for our 2018 Kettlebell Swing Program, staring April 2nd! and get ready to swing heavy for the next 4 weeks! Unleash the stronger, healthier, EMPOWERED you and become a kettlebell swinging force to be reckoned with! Click this link to read more on the details of this program and sign up today!
That’s it for today! Remember to eat smart, train hard and enjoy your life.
Let NOTHING stand in you way!