Krivka

The Kettlebell Jerk

July 10, 2013 By Mike Krivka Leave a Comment

Overview
The strength of the RKC is its reliance on the development of the six fundamental techniques that are taught as part of the baseline RKC curriculum: the Swing, Clean, Front Squat, Press, Snatch, and Turkish Get-Up. These foundational techniques give the trainer and the athlete a solid foundation to start with and enough variety in movement and skills mastery to keep them busy for years to come. But is there a missing link? Is a critical technique excluded that would round out the six and make it a lucky seven? I think the missing link would be the Kettlebell Jerk and in the following paragraph’s I’ll try to explain to you my reasoning.

BTW – the Kettlebell Jerk is part of the RKC II curriculum so fear not—it’s part of the program!

What is the Kettlebell Jerk?
The Jerk, by extension, is within the same family as all of the other overhead techniques that can be performed with the Kettlebell. Meaning that it is related to the Press and Snatch – at least it’s a distant cousin of both. In reality it is part of the loading progression to getting heavy weights overhead; starting with the Press, moving on to the Push Press, and then ending with the Jerk. The Jerk isn’t as “ballistic” as the Snatch, but its close; and it’s not as “grinding” as the press, because it shouldn’t be. This means that the carryover skills that you will develop when practicing the Jerk will benefit both sides of the movement coin.

The Jerk is comprised of the “Dip and Drive” of the Push Press followed by a soft lockout in a high Overhead Squat or high Hip Hinge. The key behind having success with the Jerk is in how well you can translate the energy behind the Dip and Drive into the Kettlebell and get it moving overhead. If your Dip and Drive isn’t strong enough to get the Kettlebell to “float” then you won’t be able to get under the it and “catch” it with a locked out arm. Now if your Dip and Drive really is strong enough to “float” the kettlebell, but your initial racked position is weak or loose, then there’s no way you’ll get it overhead or you’ll struggle to press it out. Your racked position has to keep the Kettlebell in the perfect alignment with the torso and legs to accept the power from the Dip and Drive, and the elbows have to be tight against the body and ready to transition from holding to driving upward once the legs have done their job. So you might say that your Jerk depends on fast knees and tight elbows.

So far we’ve talked about transferring energy from the lower body to the upper body—now we need to talk about what the lower body is doing to set up the energy transfer. First thing you need to think about is your stance width or how far apart your feet are. Many people take a wide stance assuming that if their feet are far apart they will get more power. Well in this case it just doesn’t work that way. Remember, we are trying to create a ballistic transfer of energy from your legs to the Kettlebell. To do that you want to have a shoulder-width stance (be realistic about how wide your shoulders are) that will allow you to drive hard off the ground and get a maximum contraction of the glutes. If your starting stance for the Jerk is too wide then you won’t get maximum glute contraction and you’ll have to make up the difference somewhere else. So, after you’ve got the perfect stance you need to make sure that you Dip doesn’t go too deep. The Dip should be a quick and forceful bending of the knees (not the hips) that lets you get underneath the Kettlebell and start driving it upwards. The Drive starts immediately after the Dip; don’t hesitate – explode! Once you starting driving off of the ground through the knees you need to make sure that you follow all of the way through to engage the glutes and transfer the energy into the torso.

Now that your Dip and Drive are in place and working the way you want them to, you still don’t have a Jerk yet. What you’ve got is the underpinnings for a decent Push Press. Now you have to master the most difficult part of the Jerk: the Drop. This seems to be the most common area of confusion and difficulty for most athletes when in actuality it should be the easiest.

Then why is it so hard for most people? All you have to do is look back at their Dip and Drive. If they aren’t fully transferring the energy generated by the Drive into the torso, thereby allowing the Kettlebell to float, then they are going to be stuck under the Kettlebell and won’t be able to drop underneath to catch it. Remember: you can’t effectively drop out from under the Kettlebell if you are still loaded with it. You’ve got to off-load the kettlebell and then quickly drop or hinge out underneath it.

If all of the elements described above line up, then the Kettlebell will be caught in the overhead position with a locked elbow but a “soft arm.” What do I mean by a “soft arm?” It means that you shouldn’t be punching through the lockout with any more force than what’s needed to brace the arm for receiving the load from the Kettlebell.

Better than the Kettlebell Snatch?
Is the Jerk (or the Clean and Jerk to be specific) better than the Snatch? It could be—it just depends on the person and what they are training for. The Snatch, when executed properly, trains a laundry list of qualities that will benefit the athlete. It trains maximizing the Backswing, taming the arc, transitioning from pulling to punching, the overhead lockout position and the commensurate mobility required to attain it, maximizing the trajectory of the Kettlebell throughout the movement, and other important qualities. The Jerk, also when executed properly, trains a similar list of qualities. Foremost are translating energy/motion from the legs to the torso, translating energy/motion from the torso to the arm via the elbow, perception of movement and split-second timing while under load, transitioning from driving to catching, and anticipating load and velocity while in motion. Sounds pretty complex and it is; but the work is worth it once you get the proper timing and sequencing down.

So, it looks like they are both pretty beneficial—so which one comes out on top? Well if you are looking for a great way to build up your grip and develop explosive power from ground to sky then the Snatch will fit the bill. It’s also a great way to build up some serious anaerobic endurance. Don’t believe me? Ask someone who trains for the RKC Snatch Test what it feels like around minute four. Oh I’m sorry, they can’t talk right now, they’re gasping for air!

In regards to the Jerk, I think it comes out on top for someone who is trying to move a near one-arm maximum load in a ballistic manner and learn how to deal with it in the overhead lockout. For the combat athlete it is a great technique to develop a more intimate appreciation for how to apply maximum force to any upper body striking technique and how to conserve energy until the very last millisecond. Remember that time under tension is how you get strong and the Jerk will allow you to put a greater load overhead and train you to manage the position as well.

Conclusions
Training the Jerk will benefit anyone who has mastered the “Big Six” Kettlebell techniques already and are ready for a challenge that will allow them to develop the strength to manage a heavier load overhead. While it is a simple technique, it is not easy to master—and success with it will be dependent on not only have a strong Press and Push Press but also a relatively high degree of physical awareness and how to manage quick height transitions. If you are truly interested in learning how to perform the Jerk, I strongly suggest you find an RKC that can help you fine-tune all of the precursors to this dynamic, fun and positively challenging technique.

About Michael A. Krivka, Sr. – RKC Team Leader: Michael A. Krivka, Sr. is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently an RKC Team Leader and member of the RKC Board of Advisors and the RKC Leadership Team under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years). He is also the author of a bestselling eBook entitled “Code Name: Indestructible” and is in the process of finishing up several other eBooks on Kettlebells, body weight, and the integration of other tools into an effective strength and conditioning program. Mike has traveled extensively throughout the United States teaching Russian Kettlebells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA)… read more here.

Using the SAT to Fix Your Kettlebell Snatch

May 15, 2013 By Mike Krivka 2 Comments

Overview

The SAT, or Snatch Assessment Tool, is a tool that I created to help trainers and kettlebell practitioners alike to visually assess and correct their Kettlebell Snatch technique. Working with athletes on a daily basis makes it a requirement to have simple and effective tools in your “trainer’s toolbox” to quickly fix or remediate movement skills. Always on the lookout for new tools that I can use, I was thrilled when I learned about Dan John’s Hinge Assessment Tool and how simple and effective it was. Dan’s HAT or Hinge Assessment Tool inspired me to look at the Kettlebell Snatch in a very different light; interpreting the markers for a great Snatch technique as opposed to a poor Snatch technique. So once again I find myself thanking Dan John… Thanks!

The Snatch Assessment Tool (SAT)

The SAT is comprised of four tests that will allow the user to visually assess the subjects Kettlebell Snatch technique and hopefully lead them to several corrections or technique modifications. All that is required for the SAT is a stick or PVC pipe about six feet long, a bit of open space, and a Kettlebell. Once you have all those things in place you’re ready to go.

The four tests are: Taming the Arc, Trajectory, Transition, and Top Lockout. Looking at each one of these separately and in combination will improve your Snatch technique, make them more consistent and safer, and allow you to move more weight faster and more efficiently.

Taming the Arc

Taming the Arc means that you are using just enough forward swing to mobilize the Kettlebell and get it into the overhead position as safely and as efficiently as possible. What this means is that the forward arc that most people associate with the Kettlebell Swing needs to be dialed back and that energy needs to be translated into upward movement.

To check if the arc of the Kettlebell has been properly tamed you will need to have the subject stand with their arm bent at ninety degrees and the elbow tucked against their body. The fingertips should be extended and the stick should be placed at the end of the fingertips. This will be the testing distance for the Snatch and the subject should not realign their feet once they have found the correct distance. The trainer should stand in front of the subject, holding the stick in place, so that they can observe the arc of the Kettlebell. Have the subject do several Kettlebell Snatch on both the right and left side to see if they can effectively mobilize the Kettlebell within this testing zone.

Trajectory

Trajectory means the path that the Kettlebell takes from the backswing all the way to the overhead position and on the way back down. The trajectory of the kettlebell is important in that it tells a lot about the subject’s backswing, shoulder alignment, pull/punch transition, and hand position on the Kettlebell. Optimally the trajectory of the Kettlebell should be a straight line when viewed from the front. Deviations from this optimal trajectory indicate that there are compensations occurring during the movement that will need to be addressed.

To check if the trajectory of the Kettlebell both safe and efficient have the subject stand with their arm bent at ninety degrees and the elbow tucked against their body. The fingertips should be extended and the stick should be placed at the end of the fingertips. This will be the testing distance for the Snatch and the subject should not realign their feet once they have found the correct distance. In this instance the trainer should pay particular attention as to where the place the stick in relation to the subject. While maintaining the testing distance the stick should be placed so that it bisects the subject’s body; clearly defining their centerline. The trainer should stand in front of the subject, holding the stick in place, so that they can observe the trajectory of the Kettlebell. Have the subject do several Kettlebell Snatch on both the right and left side to see if they can effectively mobilize the Kettlebell within this testing zone. Observe the path that the Kettlebell takes and confirm that it is moving parallel with the stick from the backswing to the overhead lockout position. The easiest way to confirm this is to focus on the thumb of the hand holding the Kettlebell. Do not focus on the Kettlebell itself; watch the hand that is mobilizing the Kettlebell instead. This will give you a truer evaluation of the trajectory than focusing on the Kettlebell itself.

Transition

Transition means the timing between pulling through the backswing and the ballistic punch of the Kettlebell into the overhead lockout in addition well as managing the “float”. This is an oftentimes underappreciated aspect of the Kettlebell Snatch but by studying this part of the technique you can gain insight into how well the person is transferring energy to and from the Kettlebell.

To check and see if the transition of the Kettlebell is both safe and efficient once again have the subject stand in testing position described above. Make sure that you can easily see the subject from hips to shoulders and that once again the centerline is bisected by the stick. Have the subject do several Kettlebell Snatch on both the right and left side and note where the transition from “pulling” to “punching” occurs. In the instance where the energy derived from the backswing and the hip snap are effectively being transferred to the Kettlebell you will notice that the transition occurs above the waist and approaching the shoulders. This transitional zone should be consistent from the right side to the left side in the absence of any other factors. If the transition is observed as being well above the shoulders and almost at the lockout position then the Snatch technique should be evaluated again for leaks in the hip snap or a shortened backswing among other factors.

Top Lockout

Top Lockout means the position of the Kettlebell overhead once it has stopped moving. This is a loaded overhead position and it’s alignment with the shoulder, midline and hand tells a lot about the rest of the technique. Having a good top lockout means that the load from the Kettlebell is being transmitted through the whole body in a safe, efficient and strong manner and that the shoulders, neck and back are not unduly taxed in the process.

In this instance the trainer should stand beside the subject and line the stick up with the subject’s ear. There is no need to “crowd” the subject during this part of the assessment and it is important that the trainer has enough room to make a good visual assessment of the termination of the Snatch. Have the subject do several Kettlebell Snatch on both the right and left side, pausing in the overhead position until the trainer releases them for the next repetition. The trainer should observe the location of both the subject’s hand and the kettlebell at the termination of the Snatch. The optimal position of the subject’s hand should be inline or slightly behind their ear and the stick should make any deviations from this position quite obvious. If the subject is observed stopping the Kettlebell prior to a full overhead lockout position (i.e. the hand in front of the subject’s ear) then the Snatch technique will need to be reevaluated from the bottom to top to see where the truncation of the movement originates.

Summation

The Kettlebell Snatch is a visually simple but technically challenging technique with a host of subtleties involved. Mastering it will take the average athlete thousands and thousands of repetitions to be competent at it while true mastery of the movement will take tens of thousands of repetitions. While this might be daunting to some I hope it is a challenge to others in that is will inspire you to study the technique and find out how to make it more efficient, safe and powerful.

I hope this blog posting will benefit you and I look forward to your feedback and comments.

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Michael A. Krivka, Sr., RKC Team Leader is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently an RKC Team Leader and member of the RKC Board of Advisors under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years… read more here.

Ten Reasons to Train with Kettlebells

March 27, 2013 By Mike Krivka 14 Comments

RKC Team Leader Mike Krivka lifts one of his favorite weights – his son Jak!

I’m well into my second decade of training with Kettlebells and I can honestly say that I learn something new every single time I pick one (or two) up – and that’s usually several times a day! I’ve had the great honor to train with a wide variety of people and introduce them to what I consider to be the best strength and conditioning tool around. In each and every instance people are fascinated and appalled at how this seemingly simple tool can be so hard to use well and so amazingly effective at the same time. It doesn’t matter if I’m training with a “Soccer Mom”, a Marine Corps officer, or an aspiring athlete – they all learn very quickly that the lessons that the Kettlebell can teach them will serve them well.

Following are a quick list of ten reasons why I think you should be training with kettlebells. There are many more, but I’m hoping this list will help you come to be a better understanding on how to approach utilizing this amazing tool.

1. Efficiency – Kettlebells (in conjunction with a handful of high-tension body weight skills) can provide an intense full-body workout in an incredibly short period of time. With a workout of less than 30 minutes in length you drenched with sweat and gasping for air. Think about the last time you did the RKC Snatch Test (five minutes) or the USSS Snatch Test (ten minutes) – both are great mono-structured workouts that do the job without wasting time. Most “trainers” recommend that you perform lengthy cardio and resistance sessions for up to 6 to 8 hours a week. A week’s worth of kettlebell workouts equal only a fraction of that and you will get much better results.

2. Tension Management – Kettlebells require that you develop a high level of sensitivity in regards to grip strength and tension distribution and redistribution that readily carries over into all forms of athletics. The kettlebell’s displaced center of gravity create grip and forearm strength requirements that cannot be matched by regular free weights or machines. The ability to create and distribute tension is of paramount importance to any athlete. Not only is it a factor in strength, but also in speed, flexibility, and endurance as well. Muscles become stronger by learning how to contract them more effectively, explosively, and efficiently. The body as a unit becomes stronger by learning how to instigate a coordinated firing of muscles in a more effective, explosive, and efficient manner.

3. Mindfulness – Kettlebell training requires you to “be in the moment,” allowing you to develop a high-level of concentration, focus, intensity and body awareness. Lapses in concentration or body awareness are swiftly punished. A lack of intensity will not allow you to build the requisite strength and mental toughness needed to distinguish yourself in action. How many people have you seen staring off into space while they were working out? Don’t even think about doing that with kettlebells unless of course you enjoy sitting in the Emergency Room!

4. Sensitivity – Kettlebells require you to constantly challenge your spatial awareness, hand-eye coordination, tension, balance and timing. Once again, these are all very martial skills that will cross over into your training and especially into combat athletics. Doing a 7.5 foot ROM snatch requires a much higher degree of skill and muscle mastery than a 1.5 foot ROM biceps curl does. Think about it.

5. Raw Strength – Kettlebells develop thick, dense muscles that deliver when you need them – as opposed to the puffy, tribal-tattooed ‘look good in a Speedo’ muscles. By forcing the muscle to support the KB you end up activating the deeper, harder-to-work, stabilizing and supporting muscles. Most people who start using kettlebells see a rapid loss of excess body fat and weight loss. Once the ‘honeymoon’ is over there oftentimes occurs an increase in weight that accompanies a rapid rise in strength. This is when the muscles start becoming denser and the deficient areas of the musculature start suddenly filling in.

Mike lifting the ‘Beast’ Kettlebell

6. Unilateral Strength – Kettlebells require that you develop unilateral skills, coordination and strength. There is no hiding behind your “strong-hand” in kettlebell training. Weak links in power development are filled in as you get stronger and become accustomed to the bracing requirements of kettlebell training. Being able to move a load on a bar doesn’t mean that you’ll be able to move the same load using one or two kettlebells. I’ve embarrassed way too many “gym rats” by matching their bar loads and then leaving them in the dust with a pair of kettlebells. Try getting the meathead at the gym with the 350 pound bench press to military press your two 53 lbs kettlebells – try not to laugh when he can’t get them off of his shoulders.

7. Holistic – Kettlebells combine strength, flexibility, mobility and anaerobic training into one workout. No other tool will challenge you when it comes to developing attributes that you will be able to apply on the hardwood, the court or the battlefield. Kettlebell training specifically trains all of the physical traits required by the elite athlete and succeeds where other methods fail. In particular, KB training addresses all of the elements that are going to be required of an athlete in competition or in a life-or-death struggle.

8. Mental Hardening – Kettlebell training develops a high level of mental toughness and an understanding of controlled aggression. You can’t approach a kettlebell workout without either – the kettlebell is the enemy and it has to be submitted, controlled or destroyed; or the kettlebell will destroy you. Someone who is looking for a “light” or “toning” workout can find just that by using kettlebell techniques that will enhance their overall mobility and awareness, but for someone who is looking to get an edge on their opponents, the kettlebell is the key that opens the lock. If you have ever done any high-repetition kettlebell training you know exactly what I’m talking about. That little voice in your head that tells you it’s time to quit has to be wrestled to the ground and choked out so that you can build the strength that you want.

9. Movement – Kettlebells require you to learn how to move your body efficiently, strongly and with grace and power. Sitting in a machine or lying on a bench is not going to give you the athletic ability to do a single leg takedown or knock-out an opponent. Learning how to transition for movement to movement without external stabilization, (i.e., a bench or machine) will require you to develop a higher level of strength and mobility that no machine can ever provide. Developing the ability to internally stabilize an external load will give you the sensitivity and control you will need to play or fight at a higher level. Kettlebells will rub your face in your weaknesses until they become strengths – and then humble you over and over again.

10. Complete System – Training with Kettlebells may be the perfect system for developing strength. Kettlebells allow you to perform all of the basic movement patterns (Push, Pull, Squat, Hinge, Carry and the Turkish Get-up; kudos to Dan John for this list) safely, efficiently and effectively. No other tool out there can make this claim and many will try – but very few will even come close. Through a unique combination of design, utilization and loading the Kettlebell is “efficiently inefficient” in building strength – something that will serve anyone from a “Soccer Mom” to a US Navy SEAL.

I’m sure that you can think of a lot more reasons why someone should train with kettlebells and I’d love to hear from you! Please feel free to respond to this blog post to share your thoughts and ideas.

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Kettlebells and 007 (Part 03): Practice versus Working Out

February 20, 2013 By Mike Krivka Leave a Comment

With excerpts from Michael’s book: Code Name Indestructible

Now seems as good a time as any to discuss the difference between practicing and working out. Some people do one exclusively and some do the other – what I’d like to suggest is that you do both. You’ll hopefully agree in a minute.

Practice entails mindful, meticulous attention to detail, execution, and safety (three things that sometimes go out the window during workouts). When practicing, you are intentionally executing a technique as perfectly as possible, working on transitions, range of motion, tension, etc. There’s no time requirement during a practice session – similar to Dan John’s concepts behind “punching the clock” workouts; you show up, get the work done, and go home. In a practice session you create the foundation for the technique (and other techniques as well). You’re trying to make that foundation deep and wide. Practice is important and while it’s not especially glamorous or exciting – it’s necessary.

Working out means you have a plan and a will to attack today’s objective. Less attention (and sometimes none at all) is spent on perfect movement or technique – you just hit it as hard as you can. Doing a workout is an opportunity to test your technique while under stress – sweat, snot, blood, and pain are all considered stressors in the gym, on the field, and in a fight. You are using the broad technique and strength base that you established during practice and seeing how it holds up under fire. Sometimes you’ll do really well, while other times you’ll realize it’s time to practice more.

The RKC School of Strength, spends a lot of time progressively loading and practicing perfect technique. This is a great method for developing strength in a traditional manner and works very, very well. CrossFit, “The Sport of Fitness,” relies less on practicing and more on testing the technique under stress. This allows for tremendous adaptation as well as amazing physical transformations in a relatively short period of time.
I suggest making both the ideas of practicing and working out an active part of your workout planning. Why turn your low intensity days into practice sessions instead of workouts? Take one or two workouts a week to broaden and strengthen your technique-base, as well as your strength-base, so that when you decide to apply yourself during a tough workout you’ll have the skills to match the intensity.

Invariably, someone will ask, “Excuse me Brainiac, but can’t I practice the technique before the workout as opposed to wasting a whole workout?” My reply has been and always will be that a workout is never wasted when you practice the basics – NEVER. You’ll be a better athlete in the long run if you focus on the basic skills and basic strength techniques of your sport. This type of attention will allow you to make a difference when your moment in the spotlight comes.

Remember the old adage that “practice makes perfect”? Well it’s wrong – PERFECT practice makes PERFECT. You’ll never be able to work on perfecting a movement skill if you are doing it under stress – you’ll make bad accommodations and you’ll cheat. Practice will give you the ability to deeply ingrain good movements into your skill set with the ability to use them when necessary.

When you’re planning workouts, place a practice “workout” on your low intensity day and make sure it includes something you really need to work on. This will give you a chance to slow down, focus on technique, while still “punching the clock” and getting some work done.

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