The Clean!
The Clean is often used just as a transition to get the bell in the rack position either to perform a press or a squat. It is really no different from a swing because the hips are the driving force that project the Kettlebell forward or in the rack position. I believe practicing and training the clean as its own exercise is crucial to having a solid press or front squat. "Your press is only as good as your clean".
Benefits of the Kettlebell clean:
-Teaches one the ability to dynamically steer force, very important for athleticism.
-The single Kettlebell clean teaches how to resist all the rotational forces that are placed on the body from the heavy Kettlebell.
-Heavy cleans are useful for improving core stability.
The Kettlebell clean has some great benefits and advantages for athletes who participate in collision sports. The clean is a lot like a tackle or takedown, it replicates a blocked blow to the body and the racked position is almost exactly like guard position in stand up fighting.
