One-Arm Kettlebell Clean and Jerk

준비 자세

1. 01Stand over the kettlebell with feet about shoulder width apart.
2. 02Hinge down and grip the handle with one hand, back flat.
3. 03Hike the bell back between the legs to load the hips.
4. 04Keep the free arm out for balance and counter-rotation.

수행

1. 01Snap the hips to clean the bell into the rack with the elbow tucked.
2. 02Dip by bending the knees a few inches while staying upright.
3. 03Drive hard through the legs to launch the bell off the rack.
4. 04Dip under a second time and lock the arm out overhead.
5. 05Stand to full extension, then lower the bell to the rack and back to the swing.

체크포인트

• -The clean lands quietly in the rack before any jerk begins.
• -Leg drive, not a press, sends the bell overhead.
• -The lockout is received with a bent-knee catch, then stood up.
• -The trunk stays vertical during both dips.

흔한 실수

• -Pressing the bell out slowly instead of jerking with the legs.
• -Rushing the jerk before the rack position is stable.
• -Leaning away from the bell at lockout.
• -Letting the heels rise during the first dip.