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Jerk (Girevoy Sport)

How to do the Girevoy Sport Kettlebell Jerk Exercise

The Jerk performed specifically for the training of Girevoy Sport (GS) is about fluidity and efficiency. The goal is to perform as many as possible during the given timeframe. The GS style Jerk is great tool to build overall body strength, power, and work capacity. The use of anatomical breathing is imperative as the entire goal is efficiency. This will increase it's efficiency allowing you to perform a much higher number of repetitions.

Purpose/Focus:	Mobility, Flexibility, Conditioning
Body Parts Used:	Hips, Shoulders, Back, Core, Arms
Difficulty:	Medium

Exercise Videos
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Exercise Steps

	Clean a pair of kettlebells into the GS rack position. Hips out, elbows resting on top of hip bone or as low as possible.
	Slightly dip and using your legs, thrust the kettlebells up off your chest
	As the kettlebells rise, quickly dip underneath the kettlebell while straightening your arm at the same time.
	Stand with the kettlebells locked out overhead. Lower the kettlebells and repeat.
	Practice the motion without the kettlebell first to perfect it. Just remember this sequence: Dip, Explode, Absorb and Lock. Dip to initiate the movement, explode to get the kettlebell overhead. Absorb by dipping down underneath the kettlebells while locking your arm overhead. Practice getting comfortable in the rack position as well. This is your resting spot as the goal of the GS Short Cycle is to achieve as many reps as possible. Keep the kettlebells over the hips and do not let keep them too high as it puts too much pressure on the lower back.

Exercise Pictures

Contributor Information

John Wild Buckley is the founder and head coach of the Orange Kettlebell Club. John Wild is a World Kettlebell Club Master instructor (WKC) and one of only two assistant instructors licensed to certify Kettlebell trainers with the International Kettlebell and Fitness Federation (IKFF). In addition he is a certified Kettlebell coach/instructor with the American Kettlebell Club (AKC) and the Russian Kettlebell Challenge (RKC). Find out more at www.OrangeKettlebellClub.com

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