By: Lorna Kleidman
Basics of bringing the bell up
Basics of bringing the bell down
Why the bell bangs the wrist and how to avoid it
Bringing Bell Up:
Wait for the bell to complete its pendulum. Imagine the backswing as 7 o’clock, then wait for the bell to come forward to 5 or 4 o’clock without pulling it prematurely.
Once at 4 o’clock you’ll lean back slightly to allow the bell to continue its path to chest height
At chest height give an acceleration pull of the bell-shoulder back and free-arm shoulder forward, then immediately bent the elbow and slip the hand through the handle
Hand slips through so handle rests on a diagonal in the lower palm, wrist neutral, with fingers relaxed.
Bringing Bell Down:
Gently ‘spill’ the bell (don’t spin it) so it comes to the outside of the arm, break the elbow, catch
When catching the handle should jump from the diagonal in the deep palm to the finger crease
Close your thumb over index or index and middle fingers at catch
The Two Main Reasons why the Bell Bangs the Wrist:
Gripping the handle
Slowing the momentum of the pendulum
The key is to redirect the momentum,not grip or slow it. The redirect comes just after the acceleration pull when loosen the fingers and slip the hand through the handle.
Experiment with the options for breathing and let me know what works best for you. Keep in mind that different pacing may change your breathing.
Bio- Lorna Kleidman is a 3-time World Champion Kettlebell Sport with 4 Master of Sport Int’l Class and 3 Master of Sport titles. Lorna has made a World Record in 16kg Snatch, Veteran’s World Record in 24kg Snatch and 16kg Half Marathon & Nation record in 24kg Snatch. Although she started competing at age 42, Lorna is one of longest-reigning competitive lifters in the US.
Lorna’s a Certified Personal Trainer, sport coach, author, and former massage therapist in private practice with a Bachelors in Sports and Health Science. Founder of KettleX® Fitness and Education with streaming videos and trainers’ seminars. Also founder/co-creator of SPRY® Method education and classes. SPRY is a sophisticated blend of flowing yoga with a single light Kettlebell to enhance strength, stability, balance and awareness.
Lorna has presented her courses at SCW Manias, ECA Conferences as well as JCC and Canyon Ranch locations.
Lorna lives in Manhattan with her husband.