DVD Question: The Flip Clean & Toss

I just wanted to let you know that I have tried your DVD a few times, still practicing to learn some of the exercises. I love the joint mobility stretches. I love the toe pulls, especially if I've worn heels all day. Do you have any tips on how I can be more confident with the ball-catch and dump? It looks so simple when you do it on the video, but for some reason when I go to try it, I get scared that I'm going to drop it or hurt myself. For the catch, I feel like I want to toss it for some reason, must be a psychological thing.

I'm glad you like & have been doing my dvd! The toe pulls and ankle tilts usually are people's fav's because the drills feel so good and aren't something they think to do before seeing them.

The flip-clean & dump is a variety drill. Meaning it's not one of the basics (two-hand swing, regular clean, regular press, front squat, snatch, & lunge-style get-up). So don't sweat it.

I learned to do it outside so I could let it fall if I wasn't comfortable catching it. There is the temptation to toss it away from you, but if you just flip your wrist, your fingers will already be lined up to hook the handle. If you throw it away from yourself, then you are chasing a bell & it makes it difficult. I'd say practice a few times just dumping it from the clean position outside, not even worrying about the catch. Make sure you jump back out of the way in case it does bounce (which is rare). Also avoid the temptation to toss it UP and away from you, too. Don't over think it, just flip your wrist.

When you catch the ball of the bell in the rack during the clean portion, catch it low. A lower clean is easier to control because you have your torso behind it to absorb the shock instead of just your shoulder. This goes for both types of cleans in my dvd.