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 kettlebell exercise today. This is a drill that we call an alternating clean, the clean is usually for most part when we are challenging drills, in most of our hard time went and that's because we have to concentrate on moving our body around the kettlebell not the kettlebell or the implement that we maybe using around our body. So we are going to look at today, I have got here a couple of point kilo kettlebells just for demonstration purpose with you and I am going to show you the alternating clean.
In this, basically we are just going to alternatively cross the body uniquely. It's pretty simple drill. Mos of you that have seen a cleaner have done a clean before. It's pretty simple. Just nice and solid here, nice and tall. We are on our hills, we are going to push it back into our hips and then come up nice and tall. So that's just a quick pressure on the clean. I want to go ahead to pick up both bells at the same time, we are just going to cross your body, so let's do a few repetitions and talk about it.
I am going to start with one bell in between, one bell in the outside, as you can see here. This is what it's going to kind of look like. So we are going to be here, both bells are moving at the same time about this up top and then push back and move across. So all I am doing is just altering. All my mechanics is still the same, I am still pushing back, I am still trying to stay really squared to my body. I am not torquing or twisting my hips. Again, a couple of more repetitions, push back, push it back, up, up. Actually kettlebell is very good maneuvering on the body to keep, especially your core to keep in really good shape.
Basically keep yourself in a good and proper alignment. Keep a good upper body integrity. So let's take a look from a little bit different view. Across and up, down, up. Get a little bit out there, and then come straight back, up. So that's our alternating clean. You kind of need to move on to little more advanced or want to do something little bit different, you will have to use obviously because, we are using a little bit heavier loads, because you've got two balls in your hand. Feel free to go ahead and go down a little bit lower to little bit lighter kettlebell, like I have done in my demonstration here and it will get you a really great workout and you are working the core real hard. And you are also going to get master those cleaning skills and moving real organically across the body with your kettlebells. So that's your alternating clean.
Hopefully you have enjoyed this video. If you want to see videos like this, read articles about this type of training, please stop by our website www.andersontrainingsystems.com
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