Kb Tips

The Swing

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The start and stop of the swing should look the same. Pull the bell towards you loading up your glutes and hamstrings. Your weight is in your heels not your toes. Pull your shoulders away from your ears, imagine pulling your lats down to your back pockets. Set yourself up for a strong start for a solid swing. Start strong and Finish strong mindfully parking the bell back into the starting position.

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The back swing. Keep the bell high between the triangle of your legs above your knees. hinging at the hips the swing is not a squat. You want to keep your shoulders above your hips, hips above your knees.
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The top of the swing should look like a nice tall plank, cramp your glutes at the top. Avoid swinging above chest height arching your back disengaging your lats, core/glutes putting yourself at risk for injury.

The Rack, Overhead carry & the Lockout
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The proper way to hold the bell in the rack position. Doesn’t matter if you are setting up for a press a carry, cleans or a front squat. Elbow is tucked into your ribs, pulling my shoulder away from my ear, fist under your chin allowing space between your shoulder and ear. Back of wrist is a nice straight vertical line, No limp noodle wrist here leaking strength.

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The wrist and overhead lockout position for carries, top of the snatch, the get-up, windmills or finishing a press. Knuckles/fist punch threw aiming to the ceiling fingertips turn down to the floor. Notice you can see my nails in the correct pic. Straighten your wrist out and in one straight line you will be stronger, safer and more stable in any kb move your are practicing.

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The Lockout
Lockout the elbow you do not want a bent elbow during and overhead carry, finish of a snatch, the get-up, windmills. Locking out the elbow is safer and you will be stronger in your movement.

The Squat

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You want to avoid rounding shoulders or folding over at the hips, keep a nice tall torso and a flat back. Chest up shoulders pulled back and away from yours ears. Only going as low as you can go for your range of motion without compensating form.
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