Instructions
Preparation
- Straddle kettlebell with feet slightly wider apart than shoulder
width. Squat down with arm extended downward between legs and
grasp kettlebell handle with overhand grip. Position shoulder
over kettlebell with taut low back and trunk close to vertical.
Execution
- Pull kettlebell up off floor by extending hips and knees.
Once kettlebell is off of ground vigorously raise shoulder above
kettlebell while keeping it close to body. Jump upward extending
body. Raise shoulder and pull kettlebell upward with arm allowing
elbow to bend out to side, keeping kettlebell close to body.
Drop under kettlebell, rotating arm under kettlebell. Catch kettlebell
on outside of arm with wrist straight while moving into partial
squat position. Extend both legs.
Return
- Drop kettlebell by pulling elbow back. Imediately hop upward
with elbow pointed outward continueing to hold on to kettlebell
handle as it falls. Decelerate decent of kettlebell as heels
make contact with ground and arm straightens. Lower kettlebell
to ground between legs while squatting down with taut lower back
and trunk close to vertical.
Comments
- Do not jerk weight from floor; arise steadily then accelerate.
Keep wrist straight and arm close to body during catch.
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
- Elbow
Static
- Spine (Thoracic, Lumbar)
- Wrist
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