作者: Sven Rieger? ?StrongFirst 認(rèn)證精英導(dǎo)師

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.

幾周前，在看過(guò) StrongFirst 的認(rèn)證大師帕維爾?馬塞克(Pavel Macek)用與自己體重相當(dāng)?shù)母吣_杯深蹲進(jìn)行壺鈴訓(xùn)練后，我與他進(jìn)行了一次很好的談話，探討了如何取得如此令人印象深刻的成績(jī)。他說(shuō)，“我很固執(zhí)，很有耐心，我在練習(xí)的時(shí)候會(huì)想很多事情?！毕氲剿谧龅哪遣糠?，我真的很震驚。

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.

在我的下一個(gè)訓(xùn)練訓(xùn)練周期中，我設(shè)定了更加專(zhuān)注的目標(biāo)，并且在壺鈴握架后或者彎推抓舉后從頭頂位置投下重物時(shí)意識(shí)到了一些事情。如何抓住壺鈴，或者更準(zhǔn)確地說(shuō)，在接下來(lái)的背部擺蕩中，我握持手掌的位置會(huì)對(duì)我的核心張力和肩部位置產(chǎn)生巨大的影響，從而影響我接下來(lái)的表現(xiàn)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.

很多時(shí)候，即使是在握持很重的情況下，不是因?yàn)樵谖占苌匣蝾^頂位置上的重量導(dǎo)致了問(wèn)題。讓重物回到擺蕩重復(fù)練習(xí)，或者安全地放下，這是一個(gè)挑戰(zhàn)。堅(jiān)固的抓握（握力）和手臂與軀干的緊密連接會(huì)給你必要的穩(wěn)定性和自信。

The Pieces of the Puzzle

拼圖的碎片

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

正當(dāng)我思考這個(gè)問(wèn)題的時(shí)候，下面的謎題出現(xiàn)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 認(rèn)證大師教練杰夫 · 紐伯特(Geoff Neupert)他優(yōu)秀的在線課程“?Kettlebell STRONG!”！中，介紹雙壺鈴?fù)婆e的章節(jié)中解釋了如何通過(guò)將手臂與身體連接起來(lái)來(lái)變得更強(qiáng)壯，這是一個(gè)從你的手和手腕開(kāi)始獲得更多肌肉收縮的過(guò)程。你實(shí)際上是在利用謝林頓輻射定律來(lái)連接你的肌肉，創(chuàng)造一條“鏈”，從你前臂的屈肌開(kāi)始，到三頭肌，然后到背闊肌，從而把手臂和身體連接起來(lái)。這是通過(guò)在推舉或降低重量時(shí)主動(dòng)彎曲手腕來(lái)實(shí)現(xiàn)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.

杰夫的觀點(diǎn)讓我想起2018年我參加 SFG 二級(jí) StrongFirst 的前一天，注冊(cè)碩士導(dǎo)師法比奧?佐寧(Fabio Zonin)在一個(gè)關(guān)于單臂壺鈴軍事推舉的特別研討會(huì)上教給我們的話: “你的推舉只能和你的高翻一樣好?！痹谶@方面的一個(gè)關(guān)鍵問(wèn)題是，高翻后把壺鈴的手柄放在手掌的適當(dāng)位置，因?yàn)橛袃蓚€(gè)不同的壓力點(diǎn): 一個(gè)在食指和拇指下方(激活肱二頭肌) ，另一個(gè)在手掌底部與小指成一直線(激活肱三頭肌)。把壺鈴放在手掌的適當(dāng)位置，可以加強(qiáng)手臂與身體的連接。

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.

這些概念對(duì)于參加過(guò) StrongFirst 體重訓(xùn)練班或者 SFB 認(rèn)證的人來(lái)說(shuō)應(yīng)該很熟悉，因?yàn)樵谑褂脽o(wú)拇指抓握（握力）、手臂和肘部的“螺旋狀”動(dòng)作以及戰(zhàn)術(shù)引體向上時(shí)“折斷/彎曲桿”的可視化背后也有同樣的概念。把更多的負(fù)荷壓在小指下方的壓力點(diǎn)，這反過(guò)來(lái)又激活了肱三頭肌和背闊肌，從而激活了前面提到的鏈條。

Using this Linkage for Ballistics

利用這個(gè)連接進(jìn)行彈道分析

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. ?

但是這些和高翻和抓舉有什么關(guān)系呢？StrongFirst 是一個(gè)以原則為基礎(chǔ)的力量學(xué)校，正是這些理念背后的原則，你可以應(yīng)用它們來(lái)使你的壺鈴彈道更強(qiáng)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.

正確地抓住壺鈴的把手，可以讓你擁有一個(gè)強(qiáng)有力的跟隨者，也可以讓你安全地放下壺鈴，避免對(duì)脊柱和肘部造成不必要的壓力。

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，你就會(huì)抓住激活二頭肌的壓力點(diǎn)，增加肘部不能完全伸展的幾率。如果你在手臂上留下一點(diǎn)松弛(即使是相對(duì)較輕的重量，由于下降的加速度) ，會(huì)發(fā)生的情況是肘關(guān)節(jié)被拉向伸展，非常快速和不受控制，隨著時(shí)間的推移，導(dǎo)致肱二頭肌的累積微創(chuàng)傷，并隨之增加受傷的風(fēng)險(xiǎn)。

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側(cè)抓住手柄上，你就會(huì)觸及那里的壓力點(diǎn)，激活肱三頭肌，用這條肌肉鏈連接你的手臂和你的身體。這也會(huì)幫助你保持手臂伸直，減少肘關(guān)節(jié)和肱二頭肌肌腱的壓力，并允許更好地收縮背闊肌。正確地使用背闊肌不僅可以讓你的手臂和身體連接起來(lái)，而且還可以在你的核心部位創(chuàng)造額外的穩(wěn)定性，防止你的身體扭曲，從而保護(hù)你的脊柱。這一點(diǎn)在使用沉重的壺鈴時(shí)尤為重要。還有一個(gè)額外的好處就是它可以改善你的壺鈴彈道形態(tài)。

…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.

當(dāng)你從握架或者頭頂?shù)奈恢梅畔轮匚锏臅r(shí)候，這一切對(duì)我來(lái)說(shuō)都很清楚，但是你也可以而且應(yīng)該在你準(zhǔn)備高翻或者抓舉壺鈴的時(shí)候使用它。正如法比奧所說(shuō)，“你的設(shè)置是你的第一個(gè)代表?！边€沒(méi)有負(fù)荷影響身體。這是你的機(jī)會(huì)，把一切到正確的位置和正確的排列。此外，在這種情況下，沒(méi)有來(lái)自時(shí)間的壓力，因?yàn)楫?dāng)壺鈴下降時(shí)，你必須迅速反應(yīng)來(lái)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.

在推舉研討會(huì)上，法比奧指出，重要的是要把手放在小指下的壓力點(diǎn)上，并且為抓握（握力）高翻準(zhǔn)備好正確的方式。就像從頭頂墜落一樣，你要確保用手指握住或鉤住手柄，以刺激小指下的壓力點(diǎn)。因此，與其用拇指和食指過(guò)于用力地抓住它，不如把注意力更多地放在手掌的外側(cè)。這樣你可以鍛煉你的背闊肌，適當(dāng)?shù)厥站o你的肩膀，并且有力地將你的手臂連接到你的上半身。如果你打算帶著沉重的高翻或推舉彎推，這一點(diǎn)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.

另一個(gè)讓這些點(diǎn)更容易訪問(wèn)的細(xì)節(jié)是你設(shè)置的壺鈴手柄的角度。在重型高翻或抓舉的設(shè)置中，你可以通過(guò)將手柄轉(zhuǎn)到45 ° 左右，或者我們稱(chēng)之為“倒 V 型抓握”的方式，來(lái)獲得更強(qiáng)烈的背闊肌接觸，這種方式可以用于重型雙壺鈴彈道測(cè)試。這可能看起來(lái)有點(diǎn)違反直覺(jué)，因?yàn)楸抽熂?nèi)部旋轉(zhuǎn)肩膀，但肱骨外部旋轉(zhuǎn)的位置打開(kāi)了胸部和肩膀，這使得更容易包裝肩膀，并連接到背闊肌。你可以在“?Kettlebell STRONG!”里找到更多關(guān)于這方面的信息！在線課程中，杰夫詳細(xì)解釋了壺鈴手柄的不同位置及其效果。

How to Practice

如何練習(xí)

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.

當(dāng)你練習(xí)一些新的和不同于平時(shí)的東西時(shí)，總會(huì)有一個(gè)學(xué)習(xí)曲線。根據(jù)你當(dāng)前項(xiàng)目的結(jié)構(gòu)，在訓(xùn)練執(zhí)行訓(xùn)練的開(kāi)始或者不同的日子里增加一些特定的技能訓(xùn)練周期，從而實(shí)踐本文提出的想法。

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. ?

從高翻或者抓舉開(kāi)始。每邊做三到五組次?；c(diǎn)時(shí)間在握架上或者頭頂?shù)膲剽徤?，集中注意力在開(kāi)始下落之前你想要怎樣抓住手柄。在每次練習(xí)之前，花點(diǎn)時(shí)間把所有的東西調(diào)整到合適的抓握（握力） ，如果需要的話也可以相應(yīng)的調(diào)整。一旦你變得更加熟練，開(kāi)始以連續(xù)的方式練習(xí)高翻或抓舉，但保持握架或頭頂位置的停頓，以便集中精力正確地抓住重量。 ?

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:

如果你覺(jué)得足夠舒服，在最后一次練習(xí)后加入以下選項(xiàng)之一，以加強(qiáng)身體的連接，并獲得一些額外的執(zhí)行訓(xùn)練，以保持身體的穩(wěn)定性和姿勢(shì)力量:

• Rack Hold/Overhead Hold

• 握架保持/頂部保持

• Marching in place

• 原地行走

• Rack Walk/Overhead Carry

• 握架行走/架空搬運(yùn)

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.

我們都喜歡舉重。但是當(dāng)你練習(xí)一項(xiàng)技能時(shí)，使用一個(gè)你可以自信地移動(dòng)的重物是很重要的。當(dāng)你練習(xí)這些想法的時(shí)候，不要著急，特別是當(dāng)它們對(duì)你來(lái)說(shuō)是新的時(shí)候。隨著時(shí)間的推移，你會(huì)越來(lái)越擅長(zhǎng)它們，并且越來(lái)越憑直覺(jué)地去做每件事。永遠(yuǎn)記住“力量是一種技能”，意思是把手放在手掌的同一位置，并且激活適當(dāng)?shù)膲毫c(diǎn)也適用于其他練習(xí)，比如壺鈴、杠鈴或者體重訓(xùn)練。

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，我想鼓勵(lì)你們?cè)谟?xùn)練中真正地集中注意力。當(dāng)你以一種專(zhuān)注的方式進(jìn)行訓(xùn)練時(shí)，你會(huì)驚訝于你所發(fā)現(xiàn)的東西。永遠(yuǎn)不要忘記，刻意的練習(xí)才能帶來(lái)偉大的結(jié)果。