Moves/KB Clean: Building Sequence row, stand row, clean.

KB Clean: Building Sequence row, stand row, clean.

ID: 1084

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Exercise Types:
Upper Pull, Dynamic
Contraindications:
Ankle/Calf Problems, Knee Problems
Equipment:
Kettlebell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.