In competition, athletes lift for five or ten minute sets for as much reps as possible with technical proficiency without putting the kdettlebells down. Ideally, the elbows are resting directly on the hips (Iliad crests), knees are locked, pelvis is forward, torso deflected back, and the thoracic spine is curved.
However, nuances of an individuals rack position will differ depending on body type. Two important points here are to first, “drop/fall” into the Half Squat to activate a stretch reflex instead of descending slowly.
This involves what is termed a “quadruple extension.” The ankles, knees, hip, and torso all extend during this movement. The degree of energy a competitor puts into this part of the movement is dependent on their body type, athletic attributes, etc.
To maximize efficiency, the arms are locked by dropping into a squatting posture instead of pressing up. The key is to pick a movement strategy that conserves energy and keeps the heart rate low.
In addition, the anterior pelvic tilt this mechanic creates relaxes the quadriceps. The triceps are turned “off” and the bells are lowered to the rack position via a controlled drop.
As the elbows begin to land in the rack position, the heels are lowered and the thoracic spine rounded to safely diffuse the load. The key is timing the bell to body contact with the shock absorption mechanics.
If a deep Under squat is used, then exhale upon landing into the Under squat, inhale during the stand to lockout; perform an additional breathing cycle in the top position, inhale at the beginning of the drop, and finally exhale as the elbows make contact into the rack. Descending too slowly when dropping into the Half Squat which negates the desired stretch reflex.
“Posing” — slow transition from the Under squat to lockout which fatigues legs and arms. 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.
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. 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.
If this is your first time reading one of our Kettle bell Sport posts, we recommend you start here, at Part 1 and work your way through in order. World Record Holder Brittany Van Schravendijk is with us once again to introduce you to this movement.
Brittany is going to explain in the video below what the rack position is, what your legs need to do during this left and breathing techniques which are really important to maximize your potential. Stack one bell handle over the other to ensure tighter position of elbows
Brittany takes us through the KettlebellJerk and breaks down each section above with helpful video to guide you through the intricacies of the Kettle bell Sport Jerk. We hope this post has been educational and motivating for you to go out and work on your jerk technique.
Kettle bell Sport competitions consist of a ten-minute running clock in which people of all different types of background complete as many jerk reps as possible in the allotted time. The Basics of Kettle bell Sport: endurance kettle bell lifting, lifters have 10 minutes to complete as much reps as possible efficiency and technique are important to maintain energy throughout set lifters compete in specific lifts with either one arm or two arms
The Benefits: great goals to motivate your workouts blend of strength, endurance, balance and coordination in one workout equals efficiency build amazing mental tenacity, this carries over to other aspects of life If this is your first time reading one of our posts, we create kettle bell workouts in collaboration with kettle bell experts designed to give you maximal results and not take up much of your time.
We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below. To see the bells that Brittany and other world record holders train with, click the link below!
She learned how to lift kettle bells at one of the top Kettle bell Sport gyms in the United States, Ice Chamber, which has produced seven female Masters of Sport lifters to date (Brittany is the most recent one). Brittany is the Head Coach of Kettle bell Sport at KOR Strength and Conditioning in San Diego, California.
She has traveled all over the world to teach Kettle bell Sport workshops. Silver medalist in 16 kg Snatch at the UK World Championships, Junior category
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. 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. 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. 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.