Spetsnaz Issues

[ScottH]

Hi,

I was wondering if anyone had suggestions on two issues I'm having with the Spetsnaz Program.

1. When doing the cleans, is there a trick on preventing the KB from slamming into my arm on the upswing? I watched instructional a few times, but for some reason I'm just not getting it. A video would be helpful.

2. During the Warm Up there is a "Cossack Arm Screw". I'm having problems with the actual squat and how he puts his leg down and transitions back. I just don't have the flexibility to do it yet. (It looks so easy!!) Are there any alternatives/modifications that anyone can suggest?

Thanks in Advance!!
Scott

[Coach Clavijo]

I'm working on your video now. As for the cossack arm screw... I "might" know what you are talking about, but I don't own KB Spetsnaz, so I'll let someone else answer that.

[hermanchauw]

1. That's a technique issue that i see with most people. My suggestion is to practice the normal standing up clean before practicing other variations of the clean.

Normal clean: http://www.youtube.com/watch?v=LHLt2U7ZKbA

You must feel the kettlebell weightless at the top of the swing to thrust your hand in, otherwise it is impossible to land softly.

2. Can you do it with your hands supporting on the floor?

[Coach Clavijo]

Great video Herman!

ScottH, here is what I came up with for you. It's along the lines of what Herman said. Find the weightless or "float point" (as I call it) and move your hand in:
http://www.youtube.com/watch?v=WfyNJn_VViY

[jenkzy521]

Great vid Cesar!

I love the Clubbell® rack, was that special made for your gym
or are they available for purchase?

best,
kevin

[Coach Clavijo]

jenkzy521, they were available for purchase once upon a time. I don't think anyone makes them anymore.

[ScottH]

I got it!! Thank you very much Cesar and Herman!! Great videos with awesome detail!

Cesar...I'm completely blown away that you actually made a specific video to address my issue! My sincere thanks!!!

[Coach Clavijo]

You're welcome ScottH I'm glad you found our posts helpful.

I'm happy to assist when I can. It not only makes me better by challenging me to provide content that is useful and easily understood, but if I do it right, it also helps the person that asked the initial question!



If you need any more help, let us know!

[Litany]

Wow Coach C. that was an awesome video, and an really cool thing to do for someone. I am now subscribed to your channel, thanks!

[BigornaJohn]

When I get some clubbells I'm going to look into racks at the Home Depot and Lowes storage solutions sections. They have different racks for sporting equipment, etc... Something there might work well.

Also thanks for the attached video, I have always banged my wrist as well.