|Force:||Pull & Push|
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.
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.
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.
Lower kettlebell to front side of body catching it on side of arm with wrist straight while initiating squat position. Decelerate descent of squat to absorb weight of fallen kettlebell then immediately straighten legs. Drop kettlebell by pulling elbow back. Continue to hold on to kettlebell handle as it falls. When arm straightens, decelerate descent of kettlebell. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.
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 over head. Keep wrist straight during catch and arm extension. Also, keep arm close to body during catch.
- Scapula & Clavicle