作者: Sven Rieger   StrongFirst 认证精英导师

A few weeks ago after seeing StrongFirst Certified Master Instructor, Pavel Macek, do a Goblet Squat with a kettlebell equal to his own bodyweight I had a great conversation with him about achieving such impressive results. He said, “I am stubborn, patient, and I think a lot about the stuff I do when I practice.” The thinking about what he’s doing part really struck me.

几周前，在看过 StrongFirst 的认证大师帕维尔•马塞克(Pavel Macek)用与自己体重相当的高脚杯深蹲进行壶铃训练后，我与他进行了一次很好的谈话，探讨了如何取得如此令人印象深刻的成绩。他说，“我很固执，很有耐心，我在练习的时候会想很多事情。”想到他正在做的那部分，我真的很震惊。

During my next training session, I set the goal of being more attentive and realized something during the drop of a heavy kettlebell from the rack after a bent press or from the overhead position after a snatch. How I catch the kettlebell, or more precisely, where I catch the handle in my palm makes a huge difference in my core tension and shoulder position during the subsequent back swing which then affects my performance for the following rep as well as the safety of my spine.

在我的下一个训练训练周期中，我设定了更加专注的目标，并且在壶铃握架后或者弯推抓举后从头顶位置投下重物时意识到了一些事情。如何抓住壶铃，或者更准确地说，在接下来的背部摆荡中，我握持手掌的位置会对我的核心张力和肩部位置产生巨大的影响，从而影响我接下来的表现以及脊柱的安全。

Very often it´s not getting the weight up in the rack or overhead position that´s causing an issue, even with a heavy kettlebell. It´s dropping the weight back down into the back swing for another repetition or to put it down safely that´s the challenge. A firm grip and a strong connection of your arm to the torso is what will give you the necessary stability and confidence.

很多时候，即使是在握持很重的情况下，不是因为在握架上或头顶位置上的重量导致了问题。让重物回到摆荡重复练习，或者安全地放下，这是一个挑战。坚固的抓握（握力）和手臂与躯干的紧密连接会给你必要的稳定性和自信。

The Pieces of the Puzzle

拼图的碎片

While thinking about this, the following puzzle unfolded in front of me:

正当我思考这个问题的时候，下面的谜题出现在我面前：

In his outstanding online course Kettlebell STRONG!, former StrongFirst Certified Master Instructor, Geoff Neupert, explains in the section covering the double kettlebell press how to get stronger by linking up the arm to the body, a process for getting more muscular contraction that starts with your hand and wrist. You´re essentially using the effect Sherrington´s Law of Irradiation to connect your muscles and create a “chain,” starting from the flexor muscles in your forearm, to the triceps and then to the lats, thereby linking the arm up with the body. This is achieved by actively flexing the wrist when pressing or lowering the weight.

前 StrongFirst 认证大师教练杰夫 · 纽伯特(Geoff Neupert)他优秀的在线课程“ Kettlebell STRONG!”！中，介绍双壶铃推举的章节中解释了如何通过将手臂与身体连接起来来变得更强壮，这是一个从你的手和手腕开始获得更多肌肉收缩的过程。你实际上是在利用谢林顿辐射定律来连接你的肌肉，创造一条“链”，从你前臂的屈肌开始，到三头肌，然后到背阔肌，从而把手臂和身体连接起来。这是通过在推举或降低重量时主动弯曲手腕来实现的。

Geoff’s point reminded me of what StrongFirst Certified Master Instructor Fabio Zonin taught us at a special workshop about the one-arm kettlebell military press the day before the SFG Level II I attended in 2018: “Your press is only as good as your clean.” One of the key aspects in that regard is to have the handle of the kettlebell rest on the proper spot in your palm after cleaning it, because there are two different pressure points: one underneath the index finger and thumb (which activates the biceps) and one in line with the little finger at the base of the palm (which activates the triceps). With the kettlebell handle resting on the proper spot in your palm, you can reinforce the linking up of the arm with the body.

杰夫的观点让我想起2018年我参加 SFG 二级 StrongFirst 的前一天，注册硕士导师法比奥•佐宁(Fabio Zonin)在一个关于单臂壶铃军事推举的特别研讨会上教给我们的话: “你的推举只能和你的高翻一样好。”在这方面的一个关键问题是，高翻后把壶铃的手柄放在手掌的适当位置，因为有两个不同的压力点: 一个在食指和拇指下方(激活肱二头肌) ，另一个在手掌底部与小指成一直线(激活肱三头肌)。把壶铃放在手掌的适当位置，可以加强手臂与身体的连接。

These concepts should sound familiar to everyone who has attended the StrongFirst Bodyweight Workshops or our SFB Certification, because the same ideas are behind using the thumbless grip, the “corkscrew” motion of the arms and elbows, and the visualization of “breaking/bending the bar” in the tactical pullup. Putting more load on the pressure point underneath the little finger, which in turn activates the triceps and lats, thus activating the aforementioned chain.

这些概念对于参加过 StrongFirst 体重训练班或者 SFB 认证的人来说应该很熟悉，因为在使用无拇指抓握（握力）、手臂和肘部的“螺旋状”动作以及战术引体向上时“折断/弯曲杆”的可视化背后也有同样的概念。把更多的负荷压在小指下方的压力点，这反过来又激活了肱三头肌和背阔肌，从而激活了前面提到的链条。

Using this Linkage for Ballistics

利用这个连接进行弹道分析

But what does all of this have to do with cleans and snatches? StrongFirst is a principle-based school of strength, and it´s the principles behind these ideas that you can apply to make your kettlebell ballistics stronger and safer.  

但是这些和高翻和抓举有什么关系呢？StrongFirst 是一个以原则为基础的力量学校，正是这些理念背后的原则，你可以应用它们来使你的壶铃弹道更强大、更安全。  

Catching the handle of the kettlebell in the drop properly will set you up for either a strong and powerful following rep or allow you to safely put the kettlebell down, avoiding unnecessary strain on both your spine and elbow.

正确地抓住壶铃的把手，可以让你拥有一个强有力的跟随者，也可以让你安全地放下壶铃，避免对脊柱和肘部造成不必要的压力。

If you catch the handle with a focus on grabbing it with the index finger and thumb you´ll engage the pressure point that activates the biceps, increasing the chance of not fully extending your elbow. What´s going to happen if you leave a little slack in your arm (even with a relative light weight, due to the acceleration in the drop) is that the elbow gets pulled into extension—very fast and uncontrolled, resulting in cumulative micro-trauma in the biceps over time and with that an increased risk of injury.

如果你用食指和拇指集中抓住手柄，你就会抓住激活二头肌的压力点，增加肘部不能完全伸展的几率。如果你在手臂上留下一点松弛(即使是相对较轻的重量，由于下降的加速度) ，会发生的情况是肘关节被拉向伸展，非常快速和不受控制，随着时间的推移，导致肱二头肌的累积微创伤，并随之增加受伤的风险。

On the other hand, if you put more focus in catching the handle with the little finger side of your palm, you´ll engage the pressure point there, activating the triceps and with that the chain of muscles connecting your arm to your body. This will also help you keep the arm straight, decreasing the strain on your elbow joint and biceps tendon, and allowing for a better contraction of the lats. Properly engaging the lats makes you not only stronger by connecting the working arm with the body, it also creates additional stability in your core and protects your spine by preventing your body from twisting. This is especially important when working with heavy kettlebells. One additional bonus is it will improve your kettlebell ballistic form.

另一方面，如果你把更多的注意力放在用手掌的小指一侧抓住手柄上，你就会触及那里的压力点，激活肱三头肌，用这条肌肉链连接你的手臂和你的身体。这也会帮助你保持手臂伸直，减少肘关节和肱二头肌肌腱的压力，并允许更好地收缩背阔肌。正确地使用背阔肌不仅可以让你的手臂和身体连接起来，而且还可以在你的核心部位创造额外的稳定性，防止你的身体扭曲，从而保护你的脊柱。这一点在使用沉重的壶铃时尤为重要。还有一个额外的好处就是它可以改善你的壶铃弹道形态。

…And from the Bottom-Up

自下而上

All of this got clear to me when dropping the weight from the rack or the overhead position, but you can and should also apply it when you prepare to clean or snatch a kettlebell. As Fabio says, “Your setup is your first rep.” No load is affecting the body yet. It´s your chance to bring everything into proper position and correct alignment. Also, in this case, there is no pressure from time as there is when the kettlebell is dropping, and you have to react quickly to catch it.

当你从握架或者头顶的位置放下重物的时候，这一切对我来说都很清楚，但是你也可以而且应该在你准备高翻或者抓举壶铃的时候使用它。正如法比奥所说，“你的设置是你的第一个代表。”还没有负荷影响身体。这是你的机会，把一切到正确的位置和正确的排列。此外，在这种情况下，没有来自时间的压力，因为当壶铃下降时，你必须迅速反应来抓住它。

At the press workshop, Fabio noted the importance of getting the handle to lay on the pressure point under the little finger, and to grip it the right way already for the clean. Just like in the drop from overhead, you want to make sure to hold or hook the handle with your fingers in a way that stimulates the pressure point underneath your little finger. So instead of grabbing it too strongly with your thumb and index finger, focus more on loading the outside of your palm. That way you´ll engage the lats, properly pack your shoulders, and powerfully connect your arm to your upper body. This is especially important if you plan to follow your clean with something like a heavy press or bent press.

在推举研讨会上，法比奥指出，重要的是要把手放在小指下的压力点上，并且为抓握（握力）高翻准备好正确的方式。就像从头顶坠落一样，你要确保用手指握住或钩住手柄，以刺激小指下的压力点。因此，与其用拇指和食指过于用力地抓住它，不如把注意力更多地放在手掌的外侧。这样你可以锻炼你的背阔肌，适当地收紧你的肩膀，并且有力地将你的手臂连接到你的上半身。如果你打算带着沉重的高翻或推举弯推，这一点尤其重要。

One more detail to make these points easier to access is the angle of the kettlebell handle in your setup. You´ll get a stronger engagement of the lats in the setup for a heavy clean or snatch by turning the handle out to about 45° or what we call the “inverted V grip” that you would use for heavy double kettlebell ballistics. This might seem somewhat counterintuitive since the latissimus internally rotates the shoulder, but the externally rotated position of the humerus opens up the chest and shoulder which makes it easier to pack the shoulder and connect it with the lats. You can get more information about this in the Kettlebell STRONG! online course where Geoff explains the different positions of the kettlebell handle and their effects in great detail.

另一个让这些点更容易访问的细节是你设置的壶铃手柄的角度。在重型高翻或抓举的设置中，你可以通过将手柄转到45 ° 左右，或者我们称之为“倒 V 型抓握”的方式，来获得更强烈的背阔肌接触，这种方式可以用于重型双壶铃弹道测试。这可能看起来有点违反直觉，因为背阔肌内部旋转肩膀，但肱骨外部旋转的位置打开了胸部和肩膀，这使得更容易包装肩膀，并连接到背阔肌。你可以在“ Kettlebell STRONG!”里找到更多关于这方面的信息！在线课程中，杰夫详细解释了壶铃手柄的不同位置及其效果。

How to Practice

如何练习

There is always a learning curve when practicing something new and different from how you normally do it. Practice the ideas presented in this article by adding some specific skill work in the beginning of your training session or on your variety days, depending on the structure of your current program.

当你练习一些新的和不同于平时的东西时，总会有一个学习曲线。根据你当前项目的结构，在训练执行训练的开始或者不同的日子里增加一些特定的技能训练周期，从而实践本文提出的想法。

Start with the dead-stop clean or snatch. Perform three sets of three to five reps per side. Take a moment in the rack or with the kettlebell overhead to focus on how you want to catch the handle prior to initiating the drop. Before each rep, take your time in the setup to get everything into proper alignment and to adjust your grip accordingly if needed. Once you get more proficient, start to practice the clean or snatch again in continuous fashion, but keep the pause in the rack or in the overhead position to stay focused on catching the weight properly.  

从高翻或者抓举开始。每边做三到五组次。花点时间在握架上或者头顶的壶铃上，集中注意力在开始下落之前你想要怎样抓住手柄。在每次练习之前，花点时间把所有的东西调整到合适的抓握（握力） ，如果需要的话也可以相应的调整。一旦你变得更加熟练，开始以连续的方式练习高翻或抓举，但保持握架或头顶位置的停顿，以便集中精力正确地抓住重量。  

If you feel comfortable enough add in one of the following options after the last rep of a set to reinforce the linking up of the body and get to a little extra work for your stability and postural strength:

如果你觉得足够舒服，在最后一次练习后加入以下选项之一，以加强身体的连接，并获得一些额外的执行训练，以保持身体的稳定性和姿势力量:

• Rack Hold/Overhead Hold

• 握架保持/顶部保持

• Marching in place

• 原地行走

• Rack Walk/Overhead Carry

• 握架行走/架空搬运

We all love to lift heavy weights. But when practicing a skill, it´s important to use a weight that you can move with confidence. Take your time when practicing these ideas, especially if they are new to you. Over time you´ll get better at them and do everything more and more intuitively. Always remember that “strength is a skill” meaning the same placement of the handle in your palm and activating the proper pressure points applies to other exercises, be it kettlebell, barbell, or bodyweight training.

我们都喜欢举重。但是当你练习一项技能时，使用一个你可以自信地移动的重物是很重要的。当你练习这些想法的时候，不要着急，特别是当它们对你来说是新的时候。随着时间的推移，你会越来越擅长它们，并且越来越凭直觉地去做每件事。永远记住“力量是一种技能”，意思是把手放在手掌的同一位置，并且激活适当的压力点也适用于其他练习，比如壶铃、杠铃或者体重训练。

Lastly, I want to encourage you to truly pay attention in your training. You’ll be amazed by what you discover when you take a mindful and dedicated approach to your training. Never forget that deliberate practice is what leads to great results.

最后，我想鼓励你们在训练中真正地集中注意力。当你以一种专注的方式进行训练时，你会惊讶于你所发现的东西。永远不要忘记，刻意的练习才能带来伟大的结果。