One-handed kettlebell jerk
About this exercise
"One-handed kettlebell jerk" targets the Ejika muscle group, suitable for advanced. The main load falls on: Front, Quadriceps, Hamstrings, Glutes. Equipment needed: Kettlebell.
Description
A powerful exercise that involves the entire body, from the feet to the hands. In kettlebell lifting, this is the second part of the classic two-man event.
Instructions
Here is the shortest possible scheme for pushing a kettlebell with one hand (without unnecessary "water"):
1. Starting position (Start)
Place the kettlebell on your chest.
The main thing: The elbow is tightly pressed against the body (resting on the pelvis or stomach), the hand is straight, the legs are shoulder-width apart.
2. Ejection (Explosion)
First squat: Squat down short and sharply (do not lift your heels off the floor).
Push-out: Powerfully straighten your legs, pushing the kettlebell up due to the momentum of your body, not the force of your arm.
3. Squatting and Fixing
The second squat: When the kettlebell takes off, abruptly crouch under it, fully straightening your arm at the elbow.
Fixation: Straighten your legs. Stand up straight, fixing the kettlebell above頭 (arm, body and legs are one straight line).
4. Reset
Drop the kettlebell back onto your chest, self-balancing the blow with a gentle bend of the knees, and return the elbow to the stop.
Muscles worked
Primary
Secondary
