Kettlebell jerk

Crossfit exercises

6K 0 12.02.2017 (last revised: 21.04.2019)

Kettlebell jerk is an exercise used by weightlifters and kettlebell lifters to develop explosive strength and speed in the clean and jerk. When training in a CrossFit manner, you can perform this exercise using either one or two kettlebells - so you will not only do good auxiliary work and increase your maximum result in the barbell push, but also diversify the training load well by working out a large number of stabilizing muscles responsible for the position of the body.

In this article we will analyze:

1. What are the benefits of doing the exercise;
2. Exercise technique;
3. Crossfit complexes containing a push-up jersey.

The benefits of exercise

What is the use of a kettlebell jerk shvung? This exercise has gained popularity among fans of crossfit, weightlifting and strength extreme due to the fact that it can work with decent weights and comprehensively load muscle groups such as quadriceps, glutes, hamstrings and trapezius muscles. Unlike the push press (kettlebell or barbell), the push push does not use the deltoid muscles and triceps, since the projectile travels the entire amplitude due to the impulse given by the legs.

By incorporating kettlebell jerk into your CrossFit workouts, you can perform a myriad of new sets and ligaments that can push your workout pace to the limit. In addition, you will significantly increase your explosive strength and overall coordination by engaging a large number of muscles.

Exercise technique

How to jerk a kettlebell jerk?

One weight

Let's first figure out how to do one kettlebell jerk correctly:

1. Take a starting position: feet shoulder-width apart, feet slightly apart, back straight. Lift the weight off the floor and lock in this position.
2. We lift the kettlebell on the chest. The movement should be carried out due to the momentum created by the buildup of the pelvis, try not to include the biceps and forearms.
   
3. We begin to perform the jogging shvung. The difference between the push and push push of a kettlebell is that in the push push we do some variation of the standing press, including the leg work, the push push is technically somewhat more difficult. Our task is to make an explosive effort with our legs, and then sit under the projectile and stand with it. The movement should be performed as quickly and powerfully as possible and accompanied by a strong exhalation; at the moment when we sit down under a kettlebell (or do care, as weightlifters say), it should already be fixed in a straight arm.
   
4. As soon as the kettlebell was above us, all that remains is to stand up and fully straighten up. After that, lower the kettlebell to the chest and perform another repetition.

Two weights

The push pull of two weights is performed as follows:

1. The starting position is the same as in one kettlebell shvung.
2. We lift both weights to the chest. We start the movement due to the swinging of the pelvis, but slightly tilt the body back in order to catch the weights and immediately proceed to the shvung.
   
3. Now we need to push the kettlebells up and at the same time go into the squat. At the same time, it is important to keep your back straight and direct the weights straight up, and not in an arc - this way you will definitely not lose your balance and easily get out of the squat.
   
4. When the kettlebells have risen as high as possible, we fix them in outstretched arms and get up from the squat due to the effort of the quadriceps.

Crossfit complexes

Within the framework of the complexes presented below, you can perform a shvung with one or two hands. Vary the load depending on which exercises prevail in today's workout: performed with one or two hands at the same time.

Watch the video: How to Hang Clean with a Kettlebell NO WRIST BANGING! (January 2025).