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Kettlebell Jerk
Doing repetitions of the kettlebell jerk is a great way to train for Olympic weightlifting, or to build strength in the shoulders and triceps. The Olympic weightlifting competition has two lifts and one of them is the clean and jerk.
In the weightlifting jerk, the athlete stands with the bar lined up over the balls of the feet. Then he or she bends the knee by pushes the buttocks to the rear while lowering the hips at the same time. The barbell is gripped and the back is kept tight. The bar is pulled to the knees without the back or squat changing. Once the bar gets passed the knees, speed and power is used to raise the shoulders and upper body.
The athlete begins pulling the bar higher with the arms, flips the bar up to the shoulders and then squats down. At this point, the squat if frontal, the eyes are forward and the back is perpendicular to the floor. The lifter stands, then bends his legs slightly and drives the bar straight up. The legs are split for support and balance, and then brought together.
What tremendous power weightlifting requires. It is such an incredible sport that tests the limits of the human body. The kettlebell jerk is the ideal way to train for the Olympic clean and jerk. The moves are very similar and the kettlebell builds the muscle strength and speed needed for weightlifting.
In the kettlebell jerk, the kettlebell is held in the rack position. This position is similar to the beginning position for the weightlifting clean and jerk. The athlete squats with the buttocks pushed to the rear. The eyes are held forward and the head is held up. Then using explosive power, sand up and start pressing the kettlebell over the head.
Then squat slightly again and using the arms, push the kettlebell up until the elbows are locked. In the Olympic weightlifting clean and jerk the athlete gets the body placed under the barbell. In the kettlebell jerk, the athlete gets the body under the kettlebell.
The similarities between the moves extend beyond the double squats and push of weights overhead. The kettlebell jerk and the Olympic lift are both very technical lifts. Good form and technique are important for completing the jerk with the heaviest weight possible. Training for competition with the kettlebells makes sense also because the weights are not as heavy, but sets and repetitions take the muscles to their limit.
Yet the muscles are not completely fatigued for the heavier weights that will be used in the Olympic competition. The kettlebell jerk is also ideal for developing the explosive power needed for lifting the bar overhead.
Other benefits to training with the kettlebell jerk include cardio development. The jerk increases lungpower. It also develops endurance when volume training is applied. Olympic weightlifting training can be taken up a notch quickly by using kettlebell jerk exercises. There are two forms of the jerk that have been developed also.
The kettlebell power jerk does not allow the elbows to touch the stomach so there is no leverage. The Girevoy Sport kettlebell jerk does allow the elbows to touch the stomach and also uses more knee dip. Athletes looking for the greatest strength training use the original power jerk for higher intensity training.
The kettlebell jerk is a great exercise for developing the speed and explosive power needed for Olympic weightlifting competition. But it is also a great way to develop strength even if you are not planning on competing. It is a great multi-purpose exercise for all the muscles in your body.
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