@John Spezzano - thank you for the heads up! I think you're describing a drill that somebody else might've shown (I'm intrigued
) and for clarification, we have done a simple variation of what you're describing without restricting the humerus (upper arm) from rotating.
In exploring which position might be optimal for an individual's set-up, we've used the top of the swing position (vertical plank employing all tension principles, breathing behind the shield,
actively fully-extended arm(s) with a swing hook grip position at the end) to explore if the V, Barbell, Inverted V, or Pistol feel better for a student.
1. Start in vertical plank / top of swing position
2. Maintaining breathing behind the shield, swing hook grip, and actively fully-extended arm(s) (TRICEP action!), close the back of your armpits or pull your armpits to hips, noticing as you create more tension in those armpits, your arm(s) will start to externally rotate (assuming you maintain neutral wrist position,
actively fully-extended elbow, and action is happening up in shoulder (AC, GH, SC joints) as well as increased tension feeling through lats, teres minor, thoracolumbar fascia, and down to glutes (if we're lucky and feeling connected
))
.
3. NOW, while enjoying all of this tension and maintaining it (especially the back of those armpit closed!), slowly internally rotate your "elbow pits" while maintaining all other principles above, until you feel a change in the tension you're able to maintain. This tends to occur either back in/near neutral range (Barbell Grip) or more internally rotated (Inverted V) position, which is why most students, especially as beginners / intermediate practitioners, tend towards the Inverted V in both single and double KB movements.
HOWEVER, if you've got ownership of the space, movement, and strength in your shoulders, scapulae, and spine, you might be able to maintain this tension in either position, in which case the Inverted V might be an option for your body. @watchnerd - you might be in this category!
4. THEN, keeping your arms in whichever position felt most stable, connected, and TIGHT (visualize a heavy KB at the end of your arm(s)), pull down into set-up position to check and see how it feels at the bottom.
*Geek out on external rotation: when the humerus externally rotates in the shoulder joint, the lat stretches (lats originate in multiple places along the spine, rib cage, and thoracolumbar fascia and insert on the intertubercular groove of the humerus; think of up and underneath your armpit, towards the front), helping create more space in the hips (thoracolumbar fascia connection for the win!), and a deeper athletic hinge position.
For those of you that are SFG I,
@Geoff Neupert has a simple, detailed explanation discussing these nuances beautifully at the end of the Clean section in your SFG I manual. I believe he also discusses in KB Strong and possibly KB Muscle; I'll have to go back and check.
@Halfakneecap - YES! Your biceps are getting a breather from needing to supinate the forearms every rep (go from thumbs down V to either Barbell/Neutral or Inverted V), which means happier elbows! And that leaves those elbow flexors (biceps!) more juice to help your lats with the mid-pull (row) of your clean, both supporting a shorter arc, closer to the body, and safer shoulder position for the long haul. AND that lat tension helps protect your spine and supports your scapula(e) doing its part as well! Awesome that you're feeling more efficiency in your movements!