One-handed kettlebell jerk

Kettlebell snatch is the second exercise of kettlebell lifting in classical biathlon for men and a separate discipline for women. According to the rules of the competition, the snatch is performed with one hand - the athlete raises the kettlebell from the hanging position to the straightened arm, while the other hand is free and does not touch the body.

10 minutes are allotted for the exercise, during this time you need to dial the maximum number of lifts - first with one hand, then with the other. The result will be the total number of lifts divided by 2. For example, if a kettlebell tore 80 times with his left arm and 90 times with his right arm, the result will be 85 points. You can look at the standards for kettlebell lifting and find out how many times you need to break in your category to get a discharge.

The kettlebell snatch is considered a more difficult exercise in terms of mastering the technique than the kettlebell jerk. Usually the clean and jerk is considered an exercise where strength decides, while in the snatch endurance and coordination of movements with breathing decides, and strength fades into the background.

In mastering the snatch technique, it is important to consider the whole movement and breathing, not to separate one from the other. Try to start learning the technique of movement with lighter weights and bring your breathing and execution of movements to automatism, and then move on to heavier working weights.

Conventionally, the weight jerk can be divided into the following components:

  • lifting the kettlebell off the platform and swinging the kettlebell back behind the knees (performed once)
  • accepting the main start
  • lifting from the main start to undermining
  • undermining the kettlebell
  • pushing the hand into the bow of the kettlebell
  • crouching and fixing the kettlebell on a straightened arm
  • dropping the kettlebell
  • < li> lowering the kettlebell to the main start position

Lifting the kettlebell off the platform and swinging the kettlebell back by the knees

This movement is performed only once, so it does not belong to the main components. However, lifting the kettlebell incorrectly can take a lot of strength from the very first lift.

In the starting position, the legs are shoulder-width apart, so that the hand with the kettlebell passed freely between the knees without touching them. The kettlebell is in front at the distance of the foot from the toes. The bow of the kettlebell looks with its ribs to the sides. Lean forward, grab the kettlebell with an overhand grip, while tightening your back muscles and tightening your abs. The free hand at this moment is relaxed and does not touch the body, the general center of gravity is closer to the toes.

Tear off the kettlebell from the platform due to incomplete straightening of the body and legs. The kettlebell immediately swings back behind the knees. The knees and pelvis at the end of the swing go a little back behind the kettlebell, and the center of gravity is transferred to the heels. Thus, you take the position of the main start (frame 1). This position will be repeated many times, but after dropping the weight.

The Sacred Six: Basic Kettlebell Exercises

First, you need to study, bring to perfection the training set of exercises with kettlebells for beginners. There are a number of basic movements that are considered basic. Without having mastered them, there is no point in moving on. Let's consider only options for inventory weighing 16 kilograms.

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