by Roger LaPointe
Gruesome, Creepy or Cool?
Zombies are fun, and they seem to be awesomely strong without much technique, but they really have no place in the weight room.
Check out the illustration to the left. I think this study of an overhead kettlebell lift that Sandow did, over 130 years ago, is super cool, as well as very useful. Let’s analyze this cool skeleton shot. (I don’t think Sandow was considering the potential of a zombie weightlifter.)
First Point: I have to point out the rear leg. When doing a jerk, I was taught to move the back leg straight back with a bent knee and a raised heel. However, that was with a bar bell. If you look at the lifter’s spine you will see something else interesting.
Second Point: The lifters spine is actually curved, almost like he is in the process of doing a bent press. At first glance, I thought that the kettlebell was forward of the center of gravity, but in fact only the handle is. As I drew an imaginary line down from the actual center of gravity, I noticed that the the artist was actually thinking in 3D.
Third Point: The right arm is actually positioned more out to the right and hardly facing forward.
Finally, thanks to the off center rear leg, spinal curvature and right arm angle, you have what could be the strongest overhead lockout for a large diameter kettlebell. Pretty cool stuff. I suggest looking at our shot loaded kettlebells and then also looking at the plate loaded kettlebell handles and thinking about which type would be best for your style of lifting, as well as body type and how each of those factors might impact your kettlebell overhead positioning.