Скачать или смотреть Technique of the Week: Ep9 - 4 Steps to the Jerk

The Double Kettlebell Clean and Jerk (AKA: The Long Cycle Clean and Jerk [LCCJ]) is the BJJ Black Belt of Kettlebell lifts!

#KettlebellTechniqueBasics #KettlebellTechnique

The Benefits:

➣ Speed and quickness
➣ Agility
➣ Coordination
➣ Endurance
➣ Hypertrophy (muscle growth)

Oh, and you'll become strong as hec ;)

The LCCJ is third on the totem pole that I call "The Press Continuum".

(Look out for my upcoming eBook, "The Press Continuum").

Here's the continuum:

➣ Strict Press
➣ Push Press
➣ Jerk
➣ Bent Press

In today's video, I show the "4 Steps to the Jerk", these are essential progressions to honing in your double kettlebell jerk skills.

These progressions are "principle based". Meaning they are not exclusive to the kettlebell.

You can apply the same skills to the barbell and even dumbbell.

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Step # 1: Half Jerks
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These are little "bumps" where you initiate the drive with your legs. The goal is to really get the weight moving. Each half jerk should get the bells to "float" to eye level.

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Step # 2: Tempo Half Jerks
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Once you've mastered the half jerk, and have developed enough power, the temp half jerk is your next progression. These are continuous; and should get you into a "tempo" or a "rhythm".

The focus is still to get the bells to "float" to eye level. FYI, these will be BRUTAL on your abs!! Be prepared to be pretty soar after your first practice of these.

➣ Recommended number reps: 3-5 (depending on strength and skill level) for 3-5 total sets.

DO NOT DO THIS TO FATIGUE.

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Step # 3: Half to full Jerk
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The next progression is to pair the tempo half jerk with the full jerk. Start the drive and create your half jerk tempo.

First put three solid half jerks together, and on the fourth half jerk as the bells are floating at eye level, QUICKLY (this is the agility and quickness portion) "drop" yourself under the weight.

We call this "the catch". You'll be in a quarter squat at this point. From there, stand up and repeat.

➣ Recommended ratio of tempo half jerk to full jerk: 3:1

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Step # 4: The Long Cycle Clean and Jerk
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The finished product. This is where the TRUE "fun" begins. Now put everything together.

On clean followed by one jerk.

Recommended number of lifts (NL): Sets of 2-6.

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Sample Workout
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➣ Set a timer for 20 minutes and see how many sets of 5 you can perform with good form.

You'll soon see why at Hardstyle, we never train cardio. If you work the LCCJ the right way, there is not another exercise you'll ever need to do again.

Try and leave a comment.

-Hec

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