Day 82: Clean Mo'
The clean is the next progression from the single-hand swing. It’s effective on its own but is most often used to get the load into position for additional work (like a press, jerk, squat, or thruster).
Use: a kettlebell, a dumbbell, a sandbag, a ruck (backpack), or be creative.
Time Domain
EMOM: Basic, kids - 5 left, 5 right, set the dumbbell or kettlebell down. rest the remainder of the minute. Start again… You may do swing or dead cleans, just note and share it.
6 rounds, 00:00, 01:00, 02:00, 03:00, 04:00, 05:00
Points of performance
The instruction in the videos is good. Very good. Follow it to the letter.
Take as long as you need.
You will bang your wrist. Almost everyone does.
The most important thing is form. Think about timing the clean so that the load rolls, not flips. It will make sense eventually.
Workout Level Suggestions
Level 1: Kettlebell/dumbbell DEAD cleans
Level 2: Dumbbell SWING cleans (or another handled load)
Level 3: Kettlebell SWING cleans
*** You are welcome to try BOTH dead cleans and swing cleans. The “roll” happens easiest during the dead clean, so if you're good with the swing but smash your wrist on swing cleans, consider trying dead cleans and perfect those first.
Coaches Plan
I am just going to clean the 16kg bells with attention to perfect clean form.
Resources - How to
Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells … Just note it.
Score: Share to website comments and/or Facebook
Note the load.
Share your proficiency with the technique.
Thoughts?