Day 186 of 360
Positional and mechanical improvement:
Transitioning fluidly from one movement to another, into and out of a lift, and/ or from side-to-side are vastly overlooked aspects of general kettlebell lifting; Their value, in our opinion, cannot be overstated.
The more energy required to begin/ transition between movements, the less we have for the lift/ drill itself. Fluidity increases efficiency, and both open the door to progress; Clunky is very seldom progressive.
Today, practice the transitional details of the standard kettlebell movements (swing, clean, snatch + variations) and make improvement in each.
Start with the basic variations of each and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.
Then, 8 rounds of:
Today, position considered, kettlebell clean weight increases in 2-set intervals (Ex. sets 1-2: 88lb., sets 3-4: 97lb., sets 5-6: 124lb…).
Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.
And then, immediately and with a partner:
Today, weight is light, pace should be vicious.
With a partner, stand a reasonable distance apart (today, approx. 12 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner.
Start in a neutral stance and allow footwork to adapt based on direction of throw.