One of the critical requirements for success in Kettlebell Sport is mastering Rack Position.
Rack position is the Initial Position from which kettlebells are brought overhead into lockout and brought back from overhead.
Improper positioning will lead not only sub par performance but may also cause pain and lead to injuries.
When it comes to Rack Position, most beginners to Kettlebell Sport do not posses adequate back flexibility to achieve balance and stability in this position.
As a result of unstable Rack Position many beginners to Kettlebell Sport excessively round their backs and bent knees.
Such excessive rounding and engagement of back leads to premature fatigue and if done excessively may lead to muscle pain and even injury.
Lets look at wrong and correct Rack Positions and see what makes them wrong or right.
<— Shown to the left is the Wrong Rack Position
Why is it wrong?
Excessively Rounded Back: Notice how lifter is excessively rounding back, causing muscles to work extra hard.
Bent knees: no lockout leads to leaking energy and leg muscles working extra hard not to mention wear and tear on knees if athlete repeatedly lifts bells overhead from this Initial Position.
Forward head position
<— Depicted to the Left is the Correct Rack Position
What makes it correct?
Balance of forces
Relaxed back muscles
Locked knees
Neutral head position
So, when practicing Rack Position – focus on:
Locking knees
Relaxing and feeling stability and balance (if you are working hard to keep the bells in that position, your rack position is likely to be wrong)
Stretch and develop better spinal flexibility
Stretch and develop better back muscle and shoulder flexibility
To get help with flexibility feel free to refer to my e-books about simple shoulder and thoracic stretches.
Learn proper technique for Kettlebell Long Cycle Jerk Lift.
At Kettlebell Systema Long Cycle Jerk Certification Course you will learn time tested, original Russian Kettlebell Technique to lift safer, heavier, and for more reps.
Early Bird registration price is $195.00 if register by April 4th, 2011
What you will learn at Kettlebell Systema Long Cycle Jerk Workshop:
How to properly Clean and Jerk two kettlebells
How to teach Long Cycle technique
Safe and effective progression and drills to master Long Cycle Technique
How to do Swings properly and safely
Drills to outstanding shoulder and thoracic mobility
Long Cycle Jerk biomechanics
Proper kettlebell trajectory during Kettlebell Long Cycle Jerk
Many drills and exercises to reinforce proper technique and build strength and endurance
Kettlebell Systema Long Cycle Jerk Certification
Sunday, May 15th 2011, 10am – 6pm
Note: Long Cycle Certification fees can be applied toward Kettlebell Systema’s Kettlebell Instructor Certification Course if attended within 12 months of the workshop.
About Coach Denis Kanygin
Russia born Denis Kanygin has been training with Kettlebells since the age of 8 where he was formally trained in Girevoy Kettlebell lifting.
He has competed competitively in Russia and is now living in the USA teaching and preaching the proper mechanics of traditional Kettlebell lifting.
His organization Kettlebell Systema focuses on teaching the main lifts of Girevoy and training for maximum strength and endurance and correcting the common mistakes of western Kettlebell training.
Today’s Kettlebell Daily Challenge is simple, effective. Exactly the way I like it.
All you need to do is hold a kettlebell in overhead position in lockout. That’s it! Whoever holds in longest, wins Kettlebell Systema Daily Challenge prize.
So…
The challenge is:
Guys: use 24kg kettlebell
Gals: use 12kg kettlebell
Bring it into overhead lockout position
Hold as long as you can
Switch sides
Hold bell in lockout overhead position on the other side
Whoever has longest cumulative time wins a prize!
To qualify for the prize, you need to tape yourself and send us youtube link at denis@kettlebellsystema.com
Look forward to your entries.
If you find that overhead positioning is not comfy and you can’t last for more then 30 seconds, you may be in dire need of my e-books that focus on shoulder and thoracic flexibility:
One of the critical requirements for success in Kettlebell Sport is mastering Rack Position.
