JERK Technique

Clean the the kettlebells and hold them in the rack position. Rest your elbows on your belt or stomach. Dip your knees a few cm and straighten very rapidly, pushing the elbows with the belt or stomach, moving them up and out rather than only up. Right after first knee dip, do a second knee dip, and straighten the arms. When your elbows are locked, straighten the knees and hold the kettlebells overhead for a second. Start to lower the ketlebells, moving your chest upwards. When the the kettlebells touch your chest, lower them together and finish with a knee dip. The raising of the chest and the knee dip help to soften the blow of the kettlebells. Straighten the knees, wait a second or two and go for the next rep.

This exercise involves a lot of muscles, mostly the legs, shoulders and arms.

Breathing
a) 1st option: jerking the kettlebells - exhale, lowering the kettlebells - inhale
b) 2nd option: holding the kettlebells in the rack position before jerking - inhale, jerking the kettlebells - exhale, holding the kettlebells overhead - inhale, lowering the kettlebells - exhale.

Andrey Kuzmin

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