Hi everybody! My name is Troy Anderson, I am the owner of Anderson Training Systems, the fitness coaching business located here in Tempe, Arizona. I am going to share with you a little bit of an advanced kettle bell exercise today and this is a drill that we call an Alternating Clean.
The clean is usually for the most part, one of the more challenging drills that most of you have a hard time with and that's because we have to concentrate on moving our body around the kettle bell knot, the kettle bell or the implement that we may be using around our body.
So what we are going to look at today? I have got here a couple of 20 kilo kettle bells just for demonstration purposes with you and I am going to show you the Alternating Clean. In this just basically, we are just going alternate cross our body during the clean. It's a pretty simple drill. Most of you have seen a cleaner or have done cleaning before, it's pretty simple. Just nice and solid here, nice and tall. We are on our heels, we are pushed back into our hips and then come up nice and tall. So that's just the quicker -- put pressure on the clean.
Now I will go ahead and pick up both bells at the same time, we are just going to cross your body in alternate. So let's do a few repetitions and talk about it. I am going to start with one bell in between, one bell on outside as you can see here. This is what's a cow going to look like. So we are going to be here, both bells are moving at the same time, about this up top, then I am going to push back, and move across. So all I am doing is just alternating. All my mechanics did the same, it's still pushing back, and it's still trying to stay really squared to my body, not toward me or twisting my hips. I get a couple of more repetitions, push it back, and push it back, up, up.
By adding this extra kettle bell, I am very demanding on the body to keep, especially your core keeping really gets a good shape. Basically, you keep yourself in a good and proper alignment, keeping good upper body integrity. So let's take a look from a little bit different view, across, up, down, up. Go a little bit up there, then constrict back. So -- up.
So that's our alternating clean. If you, kind of, need to move on to a little more advanced or want something a little bit different, you will have to use, obviously, because you use a little bit heavier bells, you have got two bells in your hand. Feel free to go ahead and go down a little bit lower to move the body kettle bell, like I have done in my demonstration here. It will get you a really great workout, you are working core real hard, and you are also going to get master those cleans skills of moving organically across the body with the kettle bells.
So that's the alternating clean. Hopefully you enjoyed this video. If you want to see video like this, read articles about this type of training, please start my website, www.andersontraningsystems.com.
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