–When trying the unloaded drill, make sure that your body doesn't change position when you extend your leg (using a mirror to see that your body position doesn't change is a great self-coaching tool). Performing loaded functional strength movements take your fitness and performance to the next level. The good news is that unloaded or loaded, SLDLs are great for balance, steering strength & strong feet, ankles, knees, hips, and back, as well as overall integrated strength. One of the best single-leg exercises is also the one that is most often used before being ready.īut don't worry, this simple drill will tell you if you're ready to start loading your single-leg deadlift (SLDL). #strongfirsttip: How do you know you're ready for a single-leg deadlift? Power to your pulls! Master SFG Zar Horton teaches a firefighter to keep his shoulder connected to his torso through his lat. Without losing this sensation and without disturbing the shoulder alignment slowly turn your palm down. Repeat the above drill-turn your palm up and screw your shoulder into its socket. Note the tight “screwed in” sensation in the shoulder. Maximally rotate your shoulder (external rotation) and your wrist (supination) until your palm faces up.
Stand up and straighten out one arm in front of you, its palm facing down.
#ARM IWTH THUMBSUP HOW TO#
Here is a drill to teach you how to do this: Horizontal or vertical fist, the lat stays engaged when you know what you are doing. Jon Engum, Master SFG and a high-level martial artist, is not impressed: “I can engage my lat in a punch with a horizontal fist just as well as a vertical fist.” Neurologically, you should be able to disassociate the movement of these two joints-turning one does not have to turn the other. The fist turns and turns the shoulder in turn. This is why the hammer and the inverted “V” make it easier to screw your shoulders into their sockets. You may have noticed the connection between the wrist and the shoulder rotation-the former tends to drive the latter. The proponents of the hammer grip like to argue that it allows them to engage their lats more. The inverted “V” is an individual choice of an advanced practitioner. Celeste the South African Iron Maiden approves of her training partner’s swings. Because, like with a hammer grip, there is a risk of injuring your biceps. The inverted “V” is an individual choice of an advanced practitioner, not an SFG standard. An additional benefit, points out Geoff, is that this grip prevents some gireviks, especially big-chested ones, from rounding their upper backs and unpacking the shoulders on the bottom of a clean. Like the classic “V,”an inverted “V” gives large kettlebells more space to pass between the legs. You may have seen Geoff Neupert, Master SFG, employ yet another grip: keeping the thumbs turned up to ten and two o’clock. Once you get stronger though, you might find it difficult to pass a pair of heavy kettlebells between your legs. An open “V” before a clean-this is how we do it.Ī “barbell” grip, with the handles in line and the palms facing straight down, is totally acceptable for a beginning girevik. For doubles, we are looking for a very open “V.” A “V” opens up more space between your legs when you clean heavy doubles. Do not do this to your elbow.Īt the SFG Certification, we teach starting the clean with the thumb pointing slightly down, about seven to eight o’clock for the right arm. And when you attempt to move kettlebells fast with the hammer grip, you are risking injuring your elbows on the bottom of the backswing. For StrongFirst, this grip is unacceptable. For instance, keeping the thumbs up at all times is an efficient way to clean when you are going for 100 reps. Other kettlebell systems have been known to use a variety of fist positions and they often have good reasons in their own context.
The Proper Thumb Position for StrongFirst Recently, we have seen a number of students coming to SFG Certifications who clean and swing with their thumbs up.
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