What can the clean and push press do to inform our practice as hard-style martial artists?
Principle—Technique—Application
Remember principles first, always. Do nothing without understanding the reason. Do nothing that you cannot integrate into the rest of your training, all of which should be based on principles.
Principle: 1. basic assumption: an important underlying law or assumption required in a system of thought. 3. way of working: the basic way in which something works. 4. source: the primary source of something.
Every principle can be taught with a kettlebell technique and illustrated with a practical application.
For example, the principle of rooting or grounding as a means of stabilizing the body and improving force generation can be taught with the technique of the kettlebell clean, emphasizing gripping the feet in and driving them into the ground when exerting upward force. The application of this will be an improved sense of connection to the ground allowing more powerful striking techniques to be thrown by bracing against it. Rooting taught by the clean improves striking power. Principle—Technique—Application.
The full kettlebell clean and push press can be broken down into components.
Complete lift composed of:
1. Front Squat/Deadlift
• Rooted position, feet gripped in. Constantly remind yourself that all power is exerted against the ground.
• Stable pull from ground (arched back, head and body attached)
• Understand shoulder sucked into socket
• Pre-tensing, pre-loading tension
• Ideal for stability in stances, learning to balance tension around joints
• Mandatory safe lifting technique
• Attach upper body to bells and move legs and hips explosively
2. Swing/High Pull into Clean
• Explosive leg drive
• High Pull and Clean include upper body pull along with lower body vertical explosion
• Finish or rack position is prototype boxing guard position, teaches hardening torso as a single unit
3. Transition—Stable Rack Position
• Teaches controlled breathing
• TUT will strengthen postural muscles and structural defense as well as causing a general anabolic stimulus to stabilizing musculature
• Nothing like a little tough love here, starting this week…welcome to body hardening drills…
4. Press/Push Press (Partial squat for latter)
• Same sequence as striking: drive—relax for speed—focus/lock at extension
5. Stable Overhead Position (Extended Plank/RSF Push-Up)
• Explosively locking out or arresting motion, needed in forms practice
• Similar type of tension to clinch or arm and shoulder locks
6. Return arm to body/Receive bell and momentum
• Same type of motion as receiving a blow that cannot be fully evaded or blocked: harden point of impact/torso, exhale slightly, and dissipate tension through legs into ground
Deadlift—Clean—Rack—Push Press—Lock Out Overhead—Receive/Rack
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©2007 by Brian Petty, RKC