One-Arm Kettlebell Clean And Jerk

Sequência

1. 01 · grip

   Hold a kettlebell by the handle.

2. 02 · clean

   Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.

3. 03 · dip

   Dip your body by bending the knees, keeping your torso upright.

4. 04 · drive

   Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.

5. 05 · receive

   Receive the weight overhead by returning to a squat position underneath the weight.

6. 06 · repeat

   Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.