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สาธารณะ·สมาชิก 51 คน

Kettlebell Jerks __HOT__



This is Part 6 in our series about Kettlebell Sport, our goal has been to educate kettlebell lifters of all experience levels about Kettlebell Sport. If this is your first time reading one of our Kettlebell 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.




kettlebell jerks



The Kettlebell Jerk is when you use the power of your hips to bring one or two kettlebells from the Rack position to the overhead position. There are a lot of aspects of this lift which make it very technical. 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.


If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell experts designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.


Also, we recommend you subscribe to our posts so you can be notified when we publish more in this series. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.


If you would like to begin training in Kettlebell Sport you can contact us at info@kettlebellkings.com, 855-7KETTLE and we can get you in touch with some great folks to start a training regimen. Additionally, you can contact Brittany with her info below.


Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. She learned how to lift kettlebells at one of the top Kettlebell Sport gyms in the United States, Ice Chamber, which has produced seven female Master of Sport lifters to date (Brittany is the most recent one).


Once here, stand tall. Reset to the chest. Guide the kettlebell back down and reset to the deadlift position. For each rep, pack the shoulders. Dip, drive, drop. Stand tall. Reset to chest then down to the floor.


One of the greatest things about the kettlebell 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.


In this article we will compare and contrast two overhead movement patterns that have been used across strength, power, and fitness sports in a variety of competition and training settings. Specifically, we will compare the kettlebell jerk vs the push press (which includes the kettlebell, dumbbell, and barbell versions). To best attack this article head on, we must first discuss some important information before diving into the comprehensive breakdown discussed below. Therefore, in this article we will address:


Below is a brief outline of what lifters and coaches can expect when training with kettlebells or barbells. Note, the below considerations provided do not include or exclude any other potential differences and/or unique benefits of one modality over another. Please feel free to comment below with any feedback.


  • With kettlebell training, you can increase stamina, address unilateral and asymmetrical movement imbalances, increase postural strength, and pattern even build greater stability through resisting and harnessing instability of a movement.

  • Kettlebells teach an athlete to be dynamic, move in a coordinated fashion, and transfer force repeatedly, mimicking many needed components of most human locomotion tasks.

  • Barbells can be done often with far greater loads as the movement is more stable, offering lifters a greater neurological and metabolic stimulus for maximal strength, power, and muscle hypertrophy.

Jerk vs. Push PressBelow is a brief outline of what lifters and coaches can expect when training the jerk vs the push press. Note, the below considerations provided do not include or exclude any other potential differences and/or unique benefits of one movement over another. (Please feel free to comment at the bottom of the article with any feedback!)


The kettlebell jerk is a overhead movement done to powerfully drive the kettlebells overhead using leg and hip drive. Following that explosive upward movement, the lifter forcefully extends their upper body while simultaneously bending at the knees, hips, and ankles to receiving the load at a lower, stable overhead position. By repositioning at a lower height, the load does not need to be lifter as vertical as in the push press.


The Push Press In this movement (can be done with barbell, kettlebell, dumbbell, or any other object) the lifter uses their leg and hip strength to accelerate the load from the racked position into a vertical trajectory. The upper body then extends and pushes the load up overhead to finish the lift. Note that during the push press the knees, ankles, and hips are not rebent following the initial leg drive phases (as opposed to the kettlebell jerk).


For strength development, muscle hypertrophy and high force outputs over prolonged periods of time must be trained. In my opinion, the push press is a better exercise to build serious total body and upper arm and shoulder strength. While kettlebell jerks may offer lifters a unique stimulus, the movement is more power based and relies on speed and both active and passive tissue in the body. The push press forces lifters to remain tense and produce maximal levels of force throughout the entire phases of the lift.


Maximal Power (Push Press)Jerk movements are the clear winner for increased power output, however push presses are a very very close, if not similar exercise that has been shown to produce similar power output readings as jump squats. Due to increased loading abilities in the push press, coupled with hip and leg drive explosiveness, one could argue it is just as effective for developing power. That said, kettlebell jerks do offer powerful benefits to a lifter, however the movement itself is complex and instable (when compared to a barbell), and therefore may limit the actual amount of loading used which is half the equation when calculating power.


Both movements take a load from the shoulder to the overhead position, which increases the demand on the heart to pump blood against gravity into the working muscles of the upper body. When looking to increase aerobic/anaerobic capacities, both movements can be done in a cyclical repetition fashion with light to moderate loads to challenges the conditioning of an athlete. Both movements have their advantages. The push press can be done in complexes with cleans, squats, deadlifts, etc, and is a very easy way to add quality muscular endurance to the upper body. The kettlebell jerk is an efficient movement to cycle weights from the shoulder to the overhead position using the total body, which should be done in kettlebell complexes including swings, squats, cleans, snatches, windmills, etc. Preference is key, however I recommend varying some aspects of you training on a regular basis for best results.


When this concept is applied to the already explosive clean and jerk, we get a movement that is almost custom-tailored for athletes or individuals who wish to train their athletic capabilities in the most effective way possible, hence the development of the underrated kettlebell clean and jerk exercise.


It has seen increased use in recent years due to its capacity to aid in control over the barbell during the conventional clean and jerk, as well as its convenience as it is capable of being performed with only a single moderately-weighted kettlebell.


Ensuring that the lower back is neutral and that the core is contracted, the exerciser will place one pronated hand on the curved part of the kettlebell handle, not the middle. This will ensure that the forearms are not damaged by the weight swinging against them during the jerk phase of the movement.


To begin the initial phase of the repetition, the exerciser will pull the kettlebell upwards and thrust forward with the hips simultaneously, thereby drawing the kettlebell in a vertical arc as the arm naturally rotates.


As the kettlebell comes to a rest, the wrist and forearm must remain relatively vertical in position, with as little tilt in relation to the elbow as possible. This will synergize with the grip of the exerciser on the side of the handle, allowing for a reduced risk of injury while also maximizing control over the weight.


The moment quarter squat depth is reached, the exerciser will push through their heels and extend the knees simultaneously, moving the kettlebell upwards by extending the arm upwards in concert with the extension of the knees.


Because of the fact that the kettlebell clean and jerk is a compound movement that activates nearly every muscle group in the body, it is less of a question of what muscles are trained by the exercise, and more of to what extent any particular muscle is recruited throughout the movement.


The muscles recruited to the greatest extent by a repetition of the kettlebell clean and jerk are; the various muscles of the hamstrings and glutes, the quadriceps femoris, the triceps brachii, the majority of the upper back (including the lats) as well as the deltoids in some capacity.


These muscles are responsible for producing the greatest amount of force throughout the movement, and will otherwise remain contracted to some level regardless of what phase of the kettlebell clean and jerk is being performed.


Other muscle groups that are recruited to a lesser degree or otherwise recruited sparingly throughout the movement pattern of the kettlebell clean and jerk are; the core musculature (excluding the serratus), the pectoralis minor muscle, the erector spinae, the calves and the anterior hip flexor muscles. 041b061a72


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