One-handed kettlebell jerk into a rack

Crossfit exercises

7K 1 11/04/2017 (last revision: 05/16/2019)

One-handed kettlebell jerk into a rack is an exercise that has migrated to CrossFit from kettlebell lifting and specialized physical training. In contrast to the classic kettlebell snatch or kettlebell snatch to the sitting position, the sit-down phase is minimal or absent here. This reduces the load on the legs, but the muscles of the shoulder girdle work more.

The benefits of exercise

This exercise allows you to make the shoulder girdle stronger and more enduring in basic weightlifting and crossfit exercises (various shvungs, barbells, snatch and clean and jerk). Due to the fact that the leg muscles are less involved in lifting the projectile than in the classic snatch, the load on the deltoid and trapezius muscles increases. This makes the upper body stronger and more massive.

In addition, many athletes note that the one-handed kettlebell snatch into a rack is an excellent aid for a barbell or kettlebell snatch. This is indeed the case, the higher your performance in the advanced version of the exercise (which is the snatch in the standing position), the higher the results will be in the classic exercise (regular snatch). This training approach is applicable to many other basic exercises, such as deadlifts and pit rows, barbell squats, and low-pause squats. Following the auxiliary movement, progress is being made in the main.

What muscles work?

Let's take a look at what muscles work when doing a one-handed kettlebell snatch into a rack. The main load falls on the following muscle groups:

• deltoid muscles;
• trapezoid;
• spine extensors.

Quads, gluteal muscles and inner thighs work a little less. The muscles of the abdominal press act as stabilizers of the body throughout the movement.

Exercise technique

The technique for jerking a kettlebell with one hand into a rack is as follows:

© Mihai Blanaru - stock.adobe.com

1. Place the kettlebell in front of you. It is better to use a relatively light weight and work in a high repetition range, since in this exercise our task is to develop the strength endurance of the muscles of the shoulder girdle.
2. Make a slight forward bend, bend your knees 45 degrees. Start lifting the kettlebell off the floor. We keep the back straight, the elbow is slightly bent, we catch the balance with the other hand. Our task is to tear the weight off the floor as much as possible and give it the necessary acceleration.
3. When the kettlebell is just above the knee, we begin a pulling movement with our shoulder, as if we are trying to pull to the chin. At the same time, we unbend the elbow and raise our hand up, fixing the weight above us. The entire lift is carried out on exhalation. As such, there is no extension of the arm here, we simply "throw" the kettlebell as high as possible, and then "catch" it. Consequently, the triceps is practically not involved in movement. To maintain the correct pace and do more work, it is recommended that you change the hand you are diving with each time. For example, if you first do 10 jerks with your right hand, your energy reserves will start to run out, and it will be much more difficult to do 10 jerks with your left hand without breaking the technique.
4. The main distinguishing feature of this exercise is the minimal or no squat. We are all accustomed to the fact that the snatch involves a deep squat with a barbell overhead and getting up from a sitting position. Standing jerk is a completely different story. Here it is not important for us to lift a huge weight, we are only interested in the amount of work done. Therefore, sitting down and getting up from a sitting position is minimal here - literally 5-10 centimeters of amplitude. Accordingly, no pauses are made at the bottom point either.
5. For fans of really hard crossfit workouts, we recommend doing something like an overhead lift after you have completed the planned number of jerks. This is one of those exercises that simultaneously loads all the stabilizing muscles of the body and makes them stronger.

Detailed training on the exercise technique:

Training program

The next complex is suitable for preparing for a competition or for systematically increasing the result of an athlete in a one-handed kettlebell snatch. For its successful implementation, some experience will be required, for athletes starting from scratch, the load will be too large. You will also need a set of the following weights: 16, 20, 22, 24, 26, 28 kg. The time is indicated for both hands, that is, if it is written 4 minutes, then 2 for each hand.

6 weeks program:

You can also download this program from the link.

As for the pace of the exercise. Based on the approximate plan for a jerk of 24 weights in the last sinking 70-80 times, the rate should be 14-16 times per minute with a weight of 24 kg, 20 kg - 16-18 r / m, 16 kg - 20 r / m, as high as possible ...

Watch the video: Kettlebell Clean and Jerk (January 2025).