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Kettlebell Jerk Muscles Worked

author
Ava Flores
• Tuesday, 06 October, 2020
• 11 min read

Female athletes can choose to compete either with two kettle bells or just one, depending on what organization or federation is holding the meet. The key to success at a ten-minute competition set in kettle bell sport is to develop an excellent jerk technique.

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

Contents

Most newbie kettle bell sport lifters approach this lift by “muscling” the bells overhead, using the legs too little and the arms and shoulders too much. This power must be combined with the skill of quickly relaxing the entire body to drop and catch the kettle bells overhead.

Let’s take a closer look at the five key stages of the kettlebelljerk and how to refine your technique in each part of the lift. To begin the jerk, a good rack position with the elbows resting on the Iliad crests is vital.

Continue to dig the elbows deep into the hips, or at least into the abdominal area, as the knees bend for the first dip. In the first dip of the jerk, the lifter must let the knees bend slightly in a crisp movement whilst making sure the elbows stay in contact with the hips.

The lifter should squat under them, quickly relax the legs, send the hips back, and extend the elbows. To successfully achieve the second dip, it is important that the lifter is lighting fast in switching his or her attention from driving upwards to “sitting” under the bells.

Fixation is achieved when the kettle bells and the lifter’s body have stopped moving and there is a brief pause in the overhead position. The athlete should then relax the arms and let the kettle bells drop freely, moving the head back slightly, catching the bells with the body, and absorbing the shock with the knees.

arm jerk kettlebell split exercise enlarge
(Source: www.bodybuilding.com)

If you watch an experienced lifter perform the jerk, you will see a noticeable wobble of the quads as they relax when the fixation overhead is reached. To repeat high and heavy reps in kettle bell sport competition, understanding the correct breathing pattern in the jerk is vital.

Correct breathing technique helps keep the mental panic at bay during arduous sets. Holding the breath will cause uncontrolled rises in heart rate and blood pressure and will prematurely fatigue the lifter.

There will either be no pause between lifts and once fixation is achieved the lifter can let the bells drop and exhale; or there will be a pause in the locked out overhead position, in which case the lifter will need to keep breathing with the bells held overhead before dropping them to start again. Kettle bell sport can sound unbelievably complicated, but over time and with practice, lifting technique becomes easier to execute.

Once the kettle bell is locked out, stand upright to complete the exercise. 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. The Single-Arm variation will recruit more abdominal muscles because you must stay upright with the weight held on one side.

kettlebell jerk double form dip extension onnit glance squat crossfit wod academy i35 dragon crossfiti35
(Source: www.onnit.com)

You need to use the momentum from Dipping and then driving your body to get the weight overhead. 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.

jerk clean anatomy muscles olympic lifting muscle weightlifting exercise crossfit weight body during bodybuilding exercises diagram power showing fitness training
(Source: www.pinterest.com)

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

Gluteus Maximus (13) Bicep memoirs (long head) (14) Semitendinosus (15) Semimembranosus (16) Truth be told, there are plenty more muscles used during the kettle bell swing but I’ve tried to stick to the most common and known ones, I also categorized them a bit differently than normal.

If your grip has no endurance then you won’t be completing high reps unbroken. Throughout the swing, your erector spinal muscles need to work to keep your spine erect, and there is actually a lot more going on inside as well to protect the spine and brace the abs.

These are the muscles that create the movement which is the hip and knee extension only when we’re talking about the conventional kettle bell swing. Keeping the knee above the ankle is important when hip hinging, if the knee comes excessively forward, then the movement starts to turn into a squat.

Not a great quality video at all, but the content is, I explain how to prevent the common back aches from the kettle bell swing, whether using the conventional/Russian or American swing. The following is a drill I use for teaching the deep hip hinge insert which is what happens during the back swing and is also used to prevent bobbing of the kettle bell.

kettlebell jerk arm clean steps workout
(Source: www.thetrendspotter.net)

If you want to be efficient with the American swing, stay safe, and be able to perform high reps then there is no doubt in my mind that you should lay the foundation with the conventional kettle bell swing and then continue that knowledge through the kettle bell snatch. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

Owner of Caveman training and Kettle bell Training Education. Female athletes can choose to compete either with two kettle bells or just one, depending on what organization or federation is holding the meet.

The key to success at a ten-minute competition set in kettle bell sport is to develop an excellent jerk technique. Most newbie kettle bell sport lifters approach this lift by “muscling” the bells overhead, using the legs too little and the arms and shoulders too much.

This power must be combined with the skill of quickly relaxing the entire body to drop and catch the kettle bells overhead. Let’s take a closer look at the five key stages of the kettlebelljerk and how to refine your technique in each part of the lift.

To begin the jerk, a good rack position with the elbows resting on the Iliad crests is vital. Continue to dig the elbows deep into the hips, or at least into the abdominal area, as the knees bend for the first dip.

(Source: fitnessmotivationalquotes.com)

In the first dip of the jerk, the lifter must let the knees bend slightly in a crisp movement whilst making sure the elbows stay in contact with the hips. The lifter should squat under them, quickly relax the legs, send the hips back, and extend the elbows.

To successfully achieve the second dip, it is important that the lifter is lighting fast in switching his or her attention from driving upwards to “sitting” under the bells. Fixation is achieved when the kettle bells and the lifter’s body have stopped moving and there is a brief pause in the overhead position.

The athlete should then relax the arms and let the kettle bells drop freely, moving the head back slightly, catching the bells with the body, and absorbing the shock with the knees. If you watch an experienced lifter perform the jerk, you will see a noticeable wobble of the quads as they relax when the fixation overhead is reached.

To repeat high and heavy reps in kettle bell sport competition, understanding the correct breathing pattern in the jerk is vital. Correct breathing technique helps keep the mental panic at bay during arduous sets.

Holding the breath will cause uncontrolled rises in heart rate and blood pressure and will prematurely fatigue the lifter. There will either be no pause between lifts and once fixation is achieved the lifter can let the bells drop and exhale; or there will be a pause in the locked out overhead position, in which case the lifter will need to keep breathing with the bells held overhead before dropping them to start again.

kettlebell jerk week exercise nwitimes provided
(Source: www.nwitimes.com)

Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.

Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.

You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.

Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.

Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.

jerk kettlebell double exercises exercise
(Source: www.bodybuilding.com)

This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.

Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.

Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Slowly bend both knees so that your thighs are almost parallel to the floor.

Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.

Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Make sure your left knee doesn’t extend over your toes.

jerk kettlebell double exercise female
(Source: www.bodybuilding.com)

A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.

Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.

When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.

Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.

According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.

jerk clean kettlebell arm exercise
(Source: www.bodybuilding.com)

A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.

According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.

If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.

Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.

Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.

jerk kettlebell double enlarge exercise sequences
(Source: www.bodybuilding.com)

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Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/are-kettlebell-workouts-cardio-or-strength/
2 www.stylist.co.uk - https://www.stylist.co.uk/fitness-health/workouts/benefits-kettlebell-workouts/463169
3 www.setforset.com - https://www.setforset.com/blogs/news/lose-weight-fast-with-kettlebells