A lack of thoracic extension and rotation puts undo stress on the shoulder girdle and lumbar spine during the Double Kettlebell Military Press, Clean + Jerk, and Double Snatch. Below are the choice mobility exercises I use for better overhead positioning.
Proper biomechanical positioning preserves the body’s longevity and allows the strength athlete enhanced conditioning. Thus, better mobility equates to better progress. I hope that these progressions help you to achieve your desired results.
John Parker
April 1, 2024
The Double Kettlebell Clean + Jerk is the most technical of all the kettlebell movements. Achieving proper overhead mobility ensures that during the catch and fixation phases, the athlete maintains skeletal alignment. Better positioning means better training.
Instructions
Perform Essential Stretching, the Dowel Rod Routine, Kettlebell Mobility, and Kettlebell Priming in sequential order prior to Double Kettlebell overhead movements. I have listed my suggested repetitions, breathing rates, and timing per section.
Training Overhead Mobility
Essential Stretching
1. Childs Pose + Right Side + Left Side
5 Breaths + 5 Breaths + 5 Breaths (PNF - contract/relax)
2. Thread Left + Thread Right
5 Breaths + 5 Breaths (PNF - contract/relax)
3. Pec Minor Stretch
5 Breaths (PNF - contract/relax)
4. Anterior Deltoid/Biceps Stretch
5 Breaths + 5 Breaths (PNF - contract/relax)
Dowel Rod
1. Paddles
15+15
2. Dislocates
15
3. Around the World
15+15
4. Rotations
15+15
5. Lateral Flexion
15+15
6. Windmills
15+15
Kettlebell Mobility
1. Kettlebell Arm Bar
15”+15”
2. Kettlebell Bent Arm Bar
5+5
3. Foam Roller Thoracic/Lat Extensions
3 Reps at Each Vertebra
Kettlebell Priming
1. Overhead Hold
15”
2. Overhead Push Pull
10+10
3. Overhead Quarter Squat Hold
15”
Although there are a many appropriate movements for enhancing overhead positioning, the selected movements are decidedly beneficial. As always, “Absorb what is useful, discard what is not, add what is uniquely your own." - Bruce Lee
John Parker
April 1, 2024