pic courtesy of http://www.prosourceblog.com/2007/02/21/kettlebell-training/
I mentioned previously how the lack of flexibility in your triceps and wrist can be a barrier to mastering the hang clean. Continue to practice on the bar, but give dumbbell and/or kettlebells a try. Dumbbell and kettlebell cleans may have less of a learning curve and provide an alternative to straight bar or Olympic bar cleans. Even if you are proficient in Olympic bar cleans, kettlebells and dumbbells provide an alternative approach. These are different implements and have differing technique demands, but allow for independent movement for singles or doubles. Singles can be used for developing balance, coordination, and stabilization. Singles are a great way to improve strength and add balance to your non-dominant side. I am also a big fan because less space is needed to perform these in the gym, and can easily be done at home where many people have dumbbells and not an Olympic bar.
All three have subtle differences in range of motion, and racking the kettlebell, dumbbell, and bar all require practice and have their own learning curves.
When attempting the kettlebell clean for the first time keep in mind the design allows for a natural arching motion and requires a less linear path than hang cleaning a bar.
Tips for kettlebell clean success:
•Trace the mid-line of your body with your thumb
•Keep your elbow tucked to your side throughout movement
•Allow the bell to wrap around to the racked position. Thumb will be next to the mid-line of chest and elbow will continue to be tucked to side when in racked position.
Following these three coaching points will keep the bell from banging and bruising your forearms.
Dumbbell cleans can be a little awkward at first, but allow for variance in wrist position in the rack position, and can be more comfortable than an Olympic bar clean. Dumbbells allow for more emphasis on the jump-shrug technique and more trap engagement with a higher pull. While the kettlebell clean promotes a fluid smooth range of motion that is great for high reps. The dumbbell clean might advocate more explosiveness due to the higher pull. I’m a big fan of working both kettlebell and dumbbell versions of the clean. Both are unique and fantastic compound movements, that elevate athleticism and functional fluid strength.