Kettlebell Jerks

The Kettlebell Jerk is the next on the list of My Top Ten and this is why:

Any kind of Jerk does you good. The Kettlebell Jerk has all the same benefits plus some very specific benefits.

Any Jerk is all about applying force into the ground, through your hips and body and out through your hands. This motor pattern has great training cross over to a hell of a lot of sporting and athletic movements. Think of throwing a punch, hitting a tennis ball, throwing a cricket ball, jumping and plenty of other movement and this is what occurs when performing a Jerk.

The Kettlebell Jerk whether with one arm or with two not only trains the motor patterns mentioned above, it helps to reinforce the ‘relationship’ between the hip and the elbow. This relationship between the hip and elbow is really important in all of the above athletic movements mentioned above.

The Kettlebell Jerk like all other specific kettlebell exercises is second to none when it comes to developing power endurance. So if your sport requires the above motor patterns and needs them to be performed powerfully and over a long period of time then the Kettlebell Jerk is for you.

For developing power endurance you should opt to use two bells and jerk for between 5 and 10minutes at a time, you could also perform interval type of work to increase total volume eg. 3 sets of: 3 minutes with; 1 minute between.

Tommy training for power.

For developing maximal power and strength you can perform one arm jerks with a heavier bell, keep the reps reasonably low anywhere from 5 to 12 reps.

Get Jerking!!

Filed Under: Kettlebell Sport