One-Arm Kettlebell Jerk

준비 자세

1. 01Clean the kettlebell into a solid rack position.
2. 02Rest the elbow on the hip or ribs with the wrist neutral.
3. 03Set the feet about shoulder width with weight over the whole foot.
4. 04Take a breath and brace before each rep.

수행

1. 01Dip a few inches by bending the knees with a vertical torso.
2. 02Drive explosively through the legs to bump the bell off the rack.
3. 03As the bell floats, dip under it a second time with bent knees.
4. 04Receive the bell on a locked arm, then stand to full extension.
5. 05Lower the bell back to the rack by absorbing with the legs.

체크포인트

• -The arm stays passive until the legs have launched the bell.
• -The elbow locks before the knees straighten in the catch.
• -The bell finishes stacked over the shoulder and hip.
• -The heels stay down through the first dip.

흔한 실수

• -Turning the jerk into a push press by pressing early.
• -Skipping the second dip and pressing out the lockout.
• -Dipping too deep and losing the elastic rebound.
• -Letting the elbow drift off the body in the rack.