Site contents:Kettlebells - dynamic exercises (2)
Clean and Jerk
This takes considerably more effort than just the clean and can really give the legs quite a workout.
First perform the clean as described above. Then use your legs to propel the weight up until the arm is fully extended. You'll finish with all the muscles from legs upwards tensed, the weight pointing roughly backwards. Note from the picture that it is better to push the hip outwards slightly which means the side muscles are helping to put the weight up.
left: After the clean. |
How much the legs are involved is up to you. The heavier the weight is the more you will need the legs. Also you don't have to fully straighten the legs during the clean stage, or you can bend the legs again before jerking the weight up.
Return the weight to ground by reversing the movement. With all of these exercises don't just let the weight fall - you should control the descent using as many muscle groups as you can. This extra effort means both parts of the exercise are giving you a workout, and by keeping the tension in the muscles you'll find the next lift much easier than if you tried to relax and "save your strength" in the descent.
Reps: Less than other exercises probably. At first you may only manage 5 or so, but work your way up to as many as you can stand, (equal numbers for each side of course).
If you've got two kettlebells the same you can do two arm clean and jerks, but because you've a weight in each hand you don't push the hip out to either side.
The Snatch
The snatch is as intense as the clean and jerk but with less use of the legs.
Start with the weight between your feet, legs slightly bent. Straighten up and lift the weight in front of the body, elbow high. When the weight get to chest height drop the elbow as in the clean, the weight flips over and then push the weight straight upwards in one go. As with all the others kettlebells dynamics use as many muscles as you can, legs, back, abdominals, sides. Don't let yourself wobble when you reach full extension as you might be tempted to lean backwards (always a no-no!). Remember to control the weight's descent.
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left: Starting position is as for the clean.
middle: The weight goes straight up in front.
right: Finish with the arm stretched up above you. Note you should really have the neck
straight, looking forwards. I'm just being camera
shy here.
Reps: Probably less than the cleans but a few more than the clean and jerks. Aim for between 8 and 20 reps. Of course if you're comfortably doing 40 or 50 reps at a time you need a heavier weight!
Two arm versions are possible if you have matching weights. You could do two arm drills with odd weights but such uneven loading could cause problems, in which case stick with the one arm versions.
Once you get accustomed to these exercises its worth adding a few reps to the dynamic exercises - if you aim for 10 and feel fairly comfortable when you get there, make a round 12, and if that's ok then why not make it 16? Don't be afraid to push yourself a little with these intense exercises - providing you limit the total time spent and rest properly in between sessions, that extra effort can really build up your strength.
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Follow this link for a video clip of this exercise:
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A quick reminder here that I am not a medical professional or qualified trainer in any form of exercise. Use these descriptions at your own risk - I take no responsibility for any injuries. See my disclaimer
Now read up on the slower presses with kettlebells.
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