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Wednesday 6/19/13

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Improve the Kettlebell Rack Position

Here’s a post about how a simple adjustment in the way you stand and hold the kettlebells in the rack position can make a big difference and increase in your numbers. You’ll achieve faster fixation for your overhead lifts, and reduce fatigue in your arms.

First, a quick reminder about an optimal kettlebell rack position:

  • Stance is as narrow as possible or comfortable for you.
  • Knees are locked for the thighs to relax, hips are forward.
  • Elbow(s) are resting on the hip crest, or as close as possible for your flexibility and body type. In the perfect kettlebell rack position, the skeleton is bearing the load for safety and  optimal rest, and this position provides the best energy transfer for the jerk.
  • You can scratch your nose, hand(s) are close to the center line.
  • Fingers are protected from impact by not being wrapped around the handle.
  • Wrist(s) are neutral and relaxed, hand deep inside the handle which is sitting diagonal across the palm.
  • The kettlebell(s) are resting against or cradled inside the V shape of upper and lower arm.
  • For the double kettlebell rack, handles are overlapping or just touching.

Trying to hold a rack position with kettlebells that are badly centered and want to fall down requires a lot of energy and leads to premature fatigue in your arms, and therefore limited performance. When the kettlebells are centered and balanced it is easy to relax and rest.

kettlebell handle placementA proper handle placement and rack position will help you achieve faster and crispier lockouts, and also reduce the chance of injury to your shoulders. Inner rotation in your shoulders should be minimized as much as possible in your lockouts. Jerks and push presses being fast movements, if there is a tendency to over rotate at the shoulder, the momentum of the offset weight of the kettlebells will accentuate the rotation in the overhead lockout. Given the repetitive nature of kettlebell sport, this can end up putting a lot of stress on the shoulder joint in a short matter of time. -Thierry Sanchez

 

Warmup
Run the long block 2x

10 minute cap, break up reps as necessary:
30 Overhead Lunges (15 per leg)
30 Down-dog Push-ups
30 Ab Wheel Rollouts

Skill
The kettlebell rack position

Conditioning
Partner Pain Management
4 rounds AFAP
400 Yd Run
Double Kettlebell Rack Hold