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The hang clean is one of the most powerful exercises you can do if you want to gain strength and power. The exercise can be done with a barbell, dumbbells or a kettlebell. While many will steer clear of the kettlebell based on bad experiences with banging their wrist every time they do a rep, I would argue that it is the best place to start. That is, if you learn how to fix the wrist punishment first.

In this video, I show you who to hang clean with a kettlebell without having to beat the crap out of your wrist. In addition, I show you four tips to implement to make sure that you perform this exercise correctly and with maximum power. Done properly, this will set the stage for you to transition to a barbell down the road.

To start, you want to make sure that you grip the kettlebell loosely in your fingers. Too many people try to hold onto the KB with too tight a grip which prevents it from moving in your hand during the clean. You actually want the ability to shift the bell around in your hand in order to get it into the proper position in the catch. By gripping in the fingers and not the palm, you afford yourself the chance to maneuver the bell without artificially locking it into an abnormal position.

Next you want to correct the path of the bell. The kettlebell should never travel too far in front of your body. It should be kept tight to your body (just as the barbell should during a barbell hang clean) throughout the movement. If you need to envision the path, you can picture how your hand would travel if you were zipping up a jacket. At the top, your hand will rotate. This is exactly what you want to do in order to keep the bell in contact with your wrist.

Flipping the kettlebell at the top is what causes it to bang the back of your wrist and get uncomfortable. There is no need for this. This becomes especially possible if you ensure that you have a bit of extension at the wrist during the pull. Instead of forcing the bell to encounter a gap between your hand and it, you keep the two in contact with each other throughout the entire transition.

Finally, you want to be sure you spear the kettlebell at the top of the clean. This means beating the kettlebell to the spot by pushing your hand into the handle. The kettlebell will rest deep into the groove of your thumb and your fingers should be pointing straight to the ceiling. If you choose to turn the movement into a clean and press from here, your fingers are positioned perfectly to drive upwards towards the ceiling.

Getting an exercise right is far more important than just doing the exercise. If you want to train like an athlete (and see much faster results by doing so), then start getting everything you do right by training with a pro athlete coach. Head to http://athleanx.com and get the ATHLEAN-X Training System. Get your best results ever over the next 90 days and beyond.

For more videos on how to do a barbell clean and other olympic lifting techniques, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Exercises and Workouts – Three Ways To Improve Your Lower Back Strength

If you are going about your workout program and want to make sure you are doing everything you can to stay injury free, one thing you will want to be sure to pay attention to is your back. Back injuries are some of the most common injuries active individuals will come across and if you aren’t taking steps to prevent them, your chances of suffering are going to be incredibly high. Part of the prevention strategies should be with making sure you improve your muscular strength levels running up and down your back, so as to prevent you from moving out of alignment, causing the injury in the first place. By pinpointing a few key exercises that can help out with this process, you can do just that. Let’s look at three great moves to consider…

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5 Workout Myths Debunked!

1. Work Your Abs to Get a Strong Core – As I mentioned in my article “What Is Your Core?” building a strong, stable core is NOT done by working your abdominals like it is your job. Building a strong core involves strengthening your lower back muscles, glutes and all the muscles that help you stay upright. With this said, this does not mean that you should neglect your abdominals, they still need to be worked just like every other muscle.

Exercises and Workouts – What You Need to Know to Perfect The Front Crunch

Desire a six-pack stomach? Whether you want the full on chiseled set of abs or you’re more after simply getting a firm flat stomach you can feel proud of, chance are crunches are making an appearance in your gym workout routine. Now, it’s important this isn’t the only exercise you’re doing as you’ll need far more to get the look you’re after but, with the right approach, they definitely can help take your progress further. Sadly, many people make some major mistakes when performing crunches, which can really put them off the results they’re hoping for. Let’s walk you through a few key facts to know about performing this exercise correctly so you can get off to the start you’re looking for…

The Word Diet And It’s Misconception

What do you think of and feel when you read, see or hear the word, diet? You may immediately associate the term with weight loss, guilt and things to cut out and not eat. I see the words ‘die’, ‘tied’ and ‘tedious’ and feel a mixture of emotions that include mostly anger and frustration.

Are You Cross Training? If Not, Here’s Why You Should

Cross training effectively boosts motivation, helps prevent injuries and increases results. The benefits of cross training are many and do not stand alone. But let us put them into three main categories and examine each one.

A Healthy Way To Exercise Is Just Walk

This article tells all 50+ individuals that the best exercise is to walk. It is a program that the 50+ community should do for their fitness and combine it with any other programs that you desire. You should walk for a thirty minuet time period. This gives us an exercise program that provides a weight bearing motion which is great for your entire body.

Men’s Vitality: Regain and Maintain for a Lifetime

If the oil light signal lights up on the dash of your car would you ever ignore it or worse, cover it up with a black marker and keep driving? As ridiculous and ill-advised as that sounds, many of us men tend to deal with our health problems in similar ways. All too often we ignore the ‘oil light’ of chronic aches and pains, learning to live with it and/or simply covering them up with drugs like the black marker. Recurrent aches and pains are often the bodies warning light of an underlying chronic degenerative condition that needs to be addressed. As a result, too many men suffer needlessly from preventable health problems that adversely affect the quality and quantity of their health as they age, sapping their precious vitality prematurely. Research shows that women tend to live longer healthier lives because they are more likely to be proactive with their health and heed the warnings signs before they become major problems.

What Exercise Regime Should You Be Considering?

There is now no serious dispute between medical professionals, as to the relationship between a sedentary lifestyle and an increased risk of cardio-vascular problems arising. In fact, some authorities believe that the lack of exercise in a typical western lifestyle is a far bigger health risk overall than obesity alone.