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 (Clean)
- 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.
Execution (Jerk)
- Explosively drive upward with legs, driving Kettlebell up
off arm. Drop body downward and by bending knees as fast as possible
while vigorously extending arm upward with wrist straight. Extend
both legs.
Return
- Lower kettlebell to front side of body catching it on side
of arm with wrist straight while initiating squat position. Decelerate
decent of squat to absorb weight of fallen kettlebell then immediately
straighten legs. Drop kettlebell by pulling elbow back. Continueing
to hold on to kettlebell handle as it falls. When arm straightens
decelerate decent of kettlebell. 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.
The clean-and-jerk is multi-movement lift. In clean, kettlebell
is lifted from floor to shoulders. In jerk, kettlebell is driven
from shoulder to arm length overhead. Keep wrist straight during
catch and arm extension. Also keep 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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