Tag Archives: jerk

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4-Week Kettlebell Sport Training Programs

This has been a long time coming: I’ve created a series of 4-week Kettlebell Sport training programs! So many of you have asked me for programming but can’t afford to do my online coaching, which I totally understand (it’s a big commitment).

The programs do not include technique instruction (stay tuned for a more in-depth program coming later this year), but are perfect if you already know the technique and just want a specific program geared toward a particular Kettlebell Sport lift.

My 4-Week Kettlebell Sport Training programs include:

  • Information I’ve developed from years of experience as a Professional Kettlebell Sport lifter, international kettlebell coach, and personal trainer.
  • 3x per week training program that will get you to 10 minutes in whatever lift you want to focus on (Jerk, Snatch, Biathlon, Long Cycle, or One Arm Long Cycle).
  • Warm up and accessory exercises for sport-specific strength and mobility.

You can view all of the programs here.

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What is a kettlebell “jerk”?

The kettlebell jerk is a movement that utilizes the momentum generated by the legs to bring the bells from the rack position to the overhead position. While your arms and shoulders are working to stabilize, they should not be pushing the bells into the overhead position (or the timing will be off). The quicker the launch and the more relaxed the triceps are, the faster the lifter will be able to jerk without feeling muscular fatigue of the upper body.

Here is a clip of one of my training sets, Continue reading

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Kettlebell Jerk Tutorial

The purpose of the kettlebell Jerk is to move the kettlebell from the rack position to overhead using the legs and hips. While the shoulder and arm stabilize the bell in the overhead position, all the force to lift the kettlebell should be generated from the lower body.

Timing is of the essence in the Jerk. The lifter must powerfully launch the bell from the hips, then quickly squat underneath to let the legs take the load of the bells as they land overhead.

Continue reading

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Two Arm Long Cycle with 20kg Kettlebells

Clip of the end of my training set in preparation for the OKC NorCal competition on August 8.

My workout included:
10 minutes of TALC with 14kg
2 minutes of TALC with 16kg
2 minutes of TALC with 18kg
2 minutes of TALC with 20kg


Need help with your TALC technique? Shoot me an email info@kbfitbritt.com.

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One side of your body is better than the other

Now I don’t mean that one side of your body is better from an aesthetic standpoint (although you may beg to differ), but rather that when you are training unilateral movements, one side will almost always be more proficient than the other.  Continue reading

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