One-handed kettlebell jerk
About this exercise
"One-handed kettlebell jerk" targets the ٻانهون muscle group, suitable for advanced. The main load falls on: Front, Hamstrings, Glutes. Equipment needed: Kettlebell.
Description
A technical basic exercise performed in one step (without fixation on the chest) from a position between the legs until the arms are fully extended above the head.
Instructions
Execution technique (step by step) Starting position: Place the kettlebell in front of you or between your feet. The legs are slightly wider than the shoulders, the back is straight, the knees are slightly bent. Swing: Bend over with your back straight, grab the kettlebell by the arm and swing it back between your legs to gain momentum. Undermining: With a powerful movement of the pelvis and legs, straighten the body, giving the kettlebell an upward acceleration. At the same time, the arm remains straight until the kettlebell rises to chest/chin level. Pushing the brush through: When the kettlebell reaches the top of the trajectory, bend your elbow slightly and quickly "push" your hand into the armrest so that the core of the kettlebell smoothly rests on the back of your forearm without hitting your arm. Fixation: Straighten your arm completely above your head. The shoulder should be pressed against the ear, the body should be stationary. Reset: Drop the kettlebell down in an arc back into a swing between your legs, maintaining control and a straight back for the next rep.
Muscles worked
Primary
Secondary
