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Kettlebell Jerk Benefits

This lift works best in training types that utilize Progressive Overload to help create great strength. The two-arm version of the KettlebellJerk will require you to have better shoulder mobility compared to the single arm variation.

author
Paul Gonzalez
• Sunday, 13 December, 2020
• 13 min read
kettlebell clean press benefits arm single exercise jerk workout exercises push overhead kettlebells techniques position training swings
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The Single-Arm variation will recruit more abdominal muscles because you must stay upright with the weight held on one side. Do this by extending through your hips and legs well pulling the kettle bell towards your shoulder.

Keep your torso upright bend your knees to Dip your body. Explosively drive through your heels reversing direction creating as much momentum as you can.

If you do not want to perform the split variation, leave your feet in the shoulder width position. To perform the Clean extend through your hips and legs well pulling the kettle bell to your shoulder.

Keep your torso upright bend your knees to Dip your body. Explosively drive through your heels reversing direction use a small jump to creating as much momentum as you can.

With the weights still over your head bring your feet together and move into the standing position. Lower the weight back to your shoulder keeping the palms facing forwards.

kettlebell squat jerk bell exercise fitnessmotivationalquotes
(Source: fitnessmotivationalquotes.com)

Secondary Triceps Forearms Hamstring Calves Abdominal Back This exercise works very efficiently for fat loss, muscle gains, and improving athletic ability.

The lifts you should have a good handle and the order to learn them are outlined below. The kettlebelljerk is another overhead, ballistic kettle bell lift that uses more leg power and less up body strength than the push press.

This means that it is a more powerful lift and will allow you to perform more reps or get a heavier weight overhead than you can with the push press. Use more of the lower leg, developing power in the calves and increasing stability of the ankle joint.

Before attempting the jerk, you should master the overhead press and push pres s. This will give you the opportunity to get the bell path perfect, practice the dip in a simpler lift and to teach your body how to fixate the kettle bell properly — all of which are essential for safe jerk technique. Ankle mobility is important to allow you to get into the first dip with your heels on the ground — this should be tested before doing the push press.

If you can’t get to a quarter squat position with perfectly vertical arms then you have some mobility work to do before attempting the jerk. It is important that you keep your toes on the ground in the bump and don’t completely leave the floor or change stance as you would with Olympic lifting.

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Remember that the kettle bell isn’t well suited to one rep max work — for higher rep work it’s going to benefit you to keep your toes locked on the floor and keep the same stance, jumping around not only wastes energy but because of the odd shape of the kettle bell it will destabilize you. The idea is to get the kettle bell as high as you possibly can with your legs and no input from your upper body, which means you will not get to the point where you’re locking out your arm (if you do, you’re just doing a push press).

You want to be very sure you understand the rack to overhead lockout path from your overhead press and push press work so that once the kettle bell gets as high as your legs can get it you simply let gravity take over and it’ll drop back to rack — your forearm should be vertical throughout the movement, any tilting forward or sideways is dangerous. Once you’re very comfortable with the bump it’s time to add in the next phase of the jerk, which is dropping underneath the kettle bell (also known as the second dip).

Your legs are stronger and will take longer to fatigue than your arms and this is why the jerk is a more powerful lift than the push press. When you drop underneath the kettle bell you finish in the quarter overhead squat position, with your arm locked out vertically.

This is the point at which fixation should begin, you should stop the kettle bell as soon as your heels hit the ground and your arm locks out. As with the push press, your ability to stop the kettle bell is partly dependent on having the handle in the correct position on your hand so that it is locked in on your forearm and doesn’t have a free end that can jump around.

So, it’s a good idea to practice the sequence of movements from rack to the second dip without a kettle bell until you feel comfortable with it, then add the bell in. The “ceiling drill” can help cue you in to drop at the correct time: get someone to hold their hand about 15 cm above your head and go through the dip and bump, as soon as your hand hits theirs in the bump that’s your cue to drop into a quarter squat and lock out your arm.

kettlebell workout benefits swing training deadlift swings crossfit beginner transformation explosive eric vipstuf
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A lot of people try to drop the kettle bell back to rack as they stand up from the second dip, which robs them of many of the benefits of the lift such as building supreme shoulder stability and means fixation isn’t completed. In order to be able to finish the upward phase by simply standing up you want to make sure you get your arm into exactly the right position for overhead lockout in the second dip.

It’s very common for people to have their arm forward, in the second dip and then get it into a vertical position as they stand up, which is less than ideal in terms of stability and shoulder fatigue. Ideally, in order to further reduce the demands on the shoulder, you want to eliminate any eccentric contraction by letting the bell fall back to rack position — a controlled drop.

Start by lowering the kettle bell slowly to make sure you know exactly where it should be going and can get it directly back to rack without and forwards or sideways detours. As you get more advanced, you can come up onto your toes to meet the kettle bell as it’s dropping (thereby reducing the distance it has to travel before reaching your body and further taking the load off your shoulder), absorbing the shock with your legs, then re-setting your rack position.

Don’t come up onto your toes too early, wait till the kettle bell has dropped about a third of the distance before going up to meet it. As with the push press, breathing for the jerk is dictated by the need to maintain an elbow-body connection in the first dip in order to be able to effectively use the lower body to power the lift and the need to relax at the appropriate time to be able to generate more speed (more speed basically equals more power).

Fixation should begin at the second dip, this is the point where you really want to focus on stopping the bell — this is essential for safe lifting. It is important that the elbow maintains contact with the body during the first bump to ensure efficient power transfer from the legs into the bell.

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One of the most common mistakes people make with the kettle bell jerk is losing that elbow body connection in the first dip through a break in the hips and incorrect breathing patterns. It’s great for developing power endurance in the legs, stability in the shoulders and when done at a decent pace has an intense effect on the cardiorespiratory system.

This means the jerk is great as a supplement for many athletic pursuits, especially when it is balanced out with a clean in long cycle or with swing or snatch training. Not only will this help you in your everyday life but it will also improve your performance in other sports and activities.

As kettle bell clean & jerks involve a mix of big movements, performing them regularly will condition your body to the max. Better overhead & upper body strength: By building well-conditioned shoulder muscle and placing focus on the back, working the clean & jerk into your kettle bell routine will boost your upper body as well your overhead strength no end.

One of the greatest things about the kettle bell clean & jerk is that when it's performed well, it works vital muscle groups throughout the body, boosting strength in the legs, core, arms, upper back, and shoulders. Here are the main muscle groups covered by the kettle bell clean & jerk :

Hamstrings Glutes Quadriceps Anterior Chain (the hip flexors, abdominal, and quads) Upper Back, Traps, and Lats Shoulders & upper back Triceps The starting position: After picking up the kettle bell carefully with your preferred hand, flex and bend your knees slightly (legs shoulder-width apart), keeping your shoulders squared and your back straight.

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Pull the kettle bell upwards and as you reach chest height, jerk it towards your shoulder, turning your wrist slightly so that your kettle bell rests on the side of your shoulder with your palm facing forward. The overhead press: With your kettle bell resting on your shoulder, keep the momentum going by bending into a half-squatting position, keeping your torso straight, before pushing up and pressing the kettle bell above your head with a fully extended arm.

If you want to prevent injury and reap the full body-boosting rewards of the kettle bell clean & jerk, here’s what to avoid: Don’t forget to turn the kettle bell so it rests in the side of your shoulder after the jerk.

If you do forget, the kettle bell will bounce off the top of your shoulder or collar bone. Don’t jump straight into a kettle bell clean & jerk with little or no experience.

If you’re straining too much during the movement, you should reconsider your kettle bell weight, starting small and working your way up over time. Weight loss doesn’t have to be a slow process that takes months on end of bland foods and long, boring workouts.

You can safely lose 10 pounds in 2 weeks if you use the following tips as a base to get you started. I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or hokey gimmick.

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(Source: www.youtube.com)

The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly. Walking at a moderate (brisk) pace will only burn about 295 calories an hour.

The better way to exercise for weight and fat loss is to do interval style resistance training workouts. Also referred to as circuit training, this style of workout burns twice as many calories per day.

Studies also show that doing some type of resistance training (calisthenics, kettle bells, weights, etc.) Circuit style workouts are easy to perform and are great if you want to lose 10 pounds in 2 weeks.

Select 4-5 exercises so ensure all of your major muscle groups are being trained. Below is a sample body weight exercise circuit training workout for fat loss:

Two Handed Swings Standing Shoulder Press Squats 1 Arm Rows If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts.

clean jerk strength kettlebell power endurance kettlebells guy steadyhealth articles
(Source: www.steadyhealth.com)

The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). Don’t worry about counting carbohydrates excessively or reading the label for every food you eat.

I recommend reading this article for more great tips to eliminate grains from your diet. In addition to limiting certain types of carbohydrates, if you want to lose 10 pounds in 2 weeks, the next thing you need to make sure of is that you eat plenty of protein and healthy fats.

High protein foods you should eat at every meal include eggs, fatty fish, chicken, and red meat. Just make sure the protein you eat is about the size of the palm of your hand at every meal, and you’ll be on track to get enough every day.

The way their bubbles make your mouth tingle feels great, too. Studies show that drinking diet soda can actually make you eat more and gain weight

Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if you’re not hungry. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable.

kettlebell jerk clean bodybuilding gym benefits
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One study showed that drinking cold water can help you burn more calories, too. Make these 3 tips part of your life in order to lose 10 pounds in 2 weeks.

Then, you’ll really reap their benefits that go beyond weight loss to healthier, stronger, more energetic you! I think the missing link would be the KettlebellJerk and in the following paragraph’s I’ll try to explain to you my reasoning.

This means that the carryover skills that you will develop when practicing the Jerk will benefit both sides of the movement coin. The key behind having success with the Jerk is in how well you can translate the energy behind the Dip and Drive into the Kettle bell and get it moving overhead.

If your Dip and Drive isn’t strong enough to get the Kettle bell to “float” then you won’t be able to get under it and “catch” it with a locked out arm. Your racked position has to keep the Kettle bell in the perfect alignment with the torso and legs to accept the power from the Dip and Drive, and the elbows have to be tight against the body and ready to transition from holding to driving upward once the legs have done their job.

To do that you want to have a shoulder-width stance (be realistic about how wide your shoulders are) that will allow you to drive hard off the ground and get a maximum contraction of the glutes. If your starting stance for the Jerk is too wide then you won’t get maximum glute contraction and you’ll have to make up the difference somewhere else.

jerk kettlebell clean double training long cycle movements skillet ironbodybyartemis jerks train favorite
(Source: ironbodybyartemis.com)

The Dip should be a quick and forceful bending of the knees (not the hips) that lets you get underneath the Kettle bell and start driving it upwards. Once you starting driving off of the ground through the knees you need to make sure that you follow all the way through to engage the glutes and transfer the energy into the torso.

If all the elements described above line up, then the Kettle bell will be caught in the overhead position with a locked elbow but a “soft arm.” What do I mean by a “soft arm?” It means that you shouldn’t be punching through the lockout with any more force than what’s needed to brace the arm for receiving the load from the Kettle bell. The Snatch, when executed properly, trains a laundry list of qualities that will benefit the athlete.

It trains maximizing the Back swing, taming the arc, transitioning from pulling to punching, the overhead lockout position and the commensurate mobility required to attain it, maximizing the trajectory of the Kettle bell throughout the movement, and other important qualities. Foremost are translating energy/motion from the legs to the torso, translating energy/motion from the torso to the arm via the elbow, perception of movement and split-second timing while under load, transitioning from driving to catching, and anticipating load and velocity while in motion.

Sounds pretty complex and it is; but the work is worth it once you get the proper timing and sequencing down. Well if you are looking for a great way to build up your grip and develop explosive power from ground to sky then the Snatch will fit the bill.

In regard to the Jerk, I think it comes out on top for someone who is trying to move a near one-arm maximum load in a ballistic manner and learn how to deal with it in the overhead lockout. Remember that time under tension is how you get strong and the Jerk will allow you to put a greater load overhead and train you to manage the position as well.

jerk clean kettlebell barbend benefits exercise
(Source: barbend.com)

Conclusions Training the Jerk will benefit anyone who has mastered the “Big Six” Kettle bell techniques already and are ready for a challenge that will allow them to develop the strength to manage a heavier load overhead. If you are truly interested in learning how to perform the Jerk, I strongly suggest you find an ROC that can help you fine-tune all the precursors to this dynamic, fun and positively challenging technique.

Mike has traveled extensively throughout the United States teaching Russian Kettle bells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA)… read more here. The Double KettlebellJerk is the BJJ Black Belt of kettle bell lifts.

Master Strongest instructor Jon En gum once said, If you work the kettle bell clean and jerk correctly, there is not much else you need to do. From October 2012 – March 2013 I prepared for the Pan Jujitsu Championships (One of the top 3 BJJ competitions in the world) using only the clean and jerk, also known as the Long Cycle Clean and Jerk (LCC) for my physical training outside the mat.

By the end of February I was in the best shape of my life; I even gained 10 pounds of lean muscle (which pushed me up a weight class) and gain ZERO body fat. My strength was through the roof and made rolling with training partners 15+ pounds heavier than I was, a breeze, I literally fell in love with the Jerk ; and... being the extremist that I am, I dedicated myself to mastering it.

I maintained my normal training sessions (Tu, Thu) and added two technical days. This is where I played with different pieces of the Jerk and broke them down to their smallest parts.

(Source: www.pinterest.com)

IMHO the Clean and Press (and it's progressions like the Push-Press and Jerk) is pound-for-pound the #1 exercise for: Total body power Endurance Speed, agility, and quickness Coordination Hypertrophy (muscle growth)

The KettlebellJerk is third on the totem pole of what I call The Press Continuum. In today's post, I cover my 4 Steps to the Double KettlebellJerk, these are essential progressions to honing in your Double KettlebellJerk skills.

For this practice choose a medium-sized pair of bells: Each half jerk should get the bells to “float” to eye level.

Your arms will simply be a guide to control the bells up and back to the rack. Breath : this is critical for spine health (and power production).

As the bells float, take another sharp inhale, lastly, as you receive the bells back in the rack, sharply exhale; this will reflexively brace your abs for impact. This is not a workout (though it will feel like it is), this is a practice and the goal is to hone your skills.

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Create a tempo by putting 2-3 solid Half Jerks together. On the third or fourth Half Jerk (as the bells are floating at eye level), QUICKLY (this is the agility and quickness portion) drop yourself under the weight.

Simply perform whatever number of Half Jerks necessary until you feel you have a nice rhythm, then drop under the weight. What makes these steps powerful is they are principle based, meaning, it doesn't matter if you choose to practice this with a kettle bell, barbell, or dumbbell.

The benefit of using the barbell is you can load an almost endless amount of weigh to the bar. The only downfall I can see is, the nature of catching the bar in the rack position.

This requires a high degree of wrist mobility and flexibility; which will be very challenging for the average Joe. Most people can't even perform a body weighted squat.

But, what is lacking in total weight can be made up with volume (reps and sets). Meaning, the physical attributes (high levels of mobility, flexibility, etc...) that are required with the barbell are not as critical when learning to use a kettle bell ; while still reaping the benefits of the Olympic lifts (benefits mentioned above).

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That sounds long but, considering that weightlifters in China and Europe start lifting in grade school... Kettle bell Size Recommendation: A pair of bells that you can clean and jerk 5-7 times

Sources
1 www.getstrong.fit - https://www.getstrong.fit/Fitness/All-About-The-Kettlebell-Jerk/Year-2017/Month-1
2 www.ironedge.com.au - https://www.ironedge.com.au/blog/the-kettlebell-jerk/
3 www.originalkettlebell.com - https://www.originalkettlebell.com/exercise/kettlebell-clean-and-jerk
4 www.lifehack.org - https://www.lifehack.org/573737/the-benefits-kettlebell-exercises-you-might-not-know
5 rkcblog.dragondoor.com - https://rkcblog.dragondoor.com/the-kettlebell-jerk/
6 strongashec.com - https://strongashec.com/4-steps-double-kettlebell-jerk/