Kettlebell jerk is a classic kettlebell lifting exercise. It is performed at competitions along with the push of two weights. Shells of three different weights are used: 16, 24 and 32 kg. Traditionally, exercises with weights were the prerogative of weightlifting athletes. However, today kettlebell lifting has regained popularity and training using this projectile is carried out in a variety of disciplines, in particular in crossfit.
Many fitness clubs are equipped with weights; interest in such activities is shown not only by men, but also by girls.
The jerk of a weight of 16 kg (poods) is included in the list of tests for passing the standards of the TRP. The technique of the exercise in this case remains unchanged. Within 4 minutes, the athlete continuously performs the exercise, and the judges count the number of repetitions. In particular, to obtain a gold badge of the TRP, a man under 40 needs to jerk 16 kg of the projectile 40 times.
In order to perform the kettlebell jerk cleanly, the athlete must have physical strength, flexibility and the ability to precisely coordinate movements. What kind of muscles work during a jerk? This exercise involves almost all muscle groups and requires tremendous physical and energy returns. Kettlebell lifting is a powerful tool for the development of general physical fitness, strength and coordination.
The inclusion of the “jerk” exercise in the training program leads to the following positive effects:
It is better to start mastering the jerk of the kettlebell by working out the movements that make up it.
The technique is honed with a minimum weight of 16 kg, and then the mass of the projectile increases. For girls, 16 kg can be too much weight, so it’s worth saying that many fitness clubs have special women's shells weighing less than 10 kg.
As preparatory exercises, you can also use the usual deadlift and army bench press.
Kettlebell lifting implies various variations of exercises.
The competitive jerk option involves lifting the kettlebell in a standing position with one hand, transferring the projectile and performing movement with the other hand without interruption. The same technique is used when passing the TRP standards.
The initial position may vary: the weight can be placed in the middle in front of the athlete or behind one of the legs. You can also perform jerking while sitting, in order for one reason or another to exclude the work of the leg muscles.
And finally, a jerk of two weights at once can be performed simultaneously or alternately.
The weight jerk is usually divided into several phases or stages that differ in the mechanics of movement.
We list them:
The athlete puts his feet shoulder width apart, bends his legs, straightens his back. The lower back remains a natural deflection. The shell is grabbed with a palm on top, the second hand is straight to the side.
The hand holding the weight remains straight. The point is to adhere to this rule in maintaining a rigid frame between the kettlebell, arm, body and legs. The second hand is still laid aside.
The hand turns outward, and the weight describes an arc around it and comes behind the forearm.
). With self-training at the upper point, you can hold on for a second or more if you need to restore breathing.
The first method is good because it preserves the inertia of the projectile and does not reduce the speed of the exercise. Plus, in the upright position, the arm muscles can rest a bit. The second method is designed to reduce the risk of injury to the hand, however, the muscles are constantly under stress.
The kettlebell lowers again in a swing, and jerking begins with the other hand. The technique of movements is completely similar to the one described above.
During the jerk, the athlete may be in a low or high stance. In the first case, a significant angle is observed in the hip joints, and the kettlebell sweeps over the floor itself.
With a high stance, the posture is more straight, the angles at the knees and hips are much smaller and the projectile sweeps at the level of the knees. It is more beneficial in terms of saving muscle energy, however, it injures the hand more severely.
Among other things, kettlebell lifting involves a clear development of breathing techniques. If you do not pay attention to this, the body will not receive enough oxygen for intensive work, which will certainly affect the results. Muscles will quickly tire, and the desired benefits of training will result in harm.
During the jerk, breathing can be performed in 2, 3 cycles or more. The best option is 3 cyclic breathing:
In the event that oxygen is still not enough, the athlete can do several breathing cycles at the time of fixation.
This will slow down the speed of the exercise, but will provide an opportunity to restore oxygen reserves. If you need fast and short-term operation, the number of cycles per lift can be reduced.
Having mastered the jerk of the kettlebell, you can proceed to the development of a more complex element - push. You should also start with 16 kg. Or, if you just love weight lifting, and participating in competitions or getting the TRP badge is not part of your plans, you can limit yourself to simpler exercises.
In addition to what is a weight-lifting sport in its classical manifestation, there is still such a discipline as power juggling. This, one might say, art, historically came from circus performances. Juggling involves throwing shells weighing 16 kg and 8 kg (in women) and performing various tricks to the music. One athlete or a whole team can perform.
Performance juggling programs include up to 30 different types of throws, as well as choreographic elements.
In other words, this is not only a sport, but also a spectacular performance. In competitions, not only the technique of performing the exercises, but also the artistry of the performers, is taken into account.