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December 25, 2006
Build muscular quads with RKC kettlebell jerks
In the sport of GS or kettlebell lifting the technique of absorbing the shock of the kettlebell dropped to the chest between jerks involves coming up on toes to meet the falling kettlebells and rolling softly on your heels. Like landing from a jump. It is the most energy efficient way to catch the kettlebell, which is important for the kettlebell sport.
But if you are not planning on competing in GS and are training with kettlebells to maximize your strength and conditioning for another application you should stay flat footed when dropping the kettlebells(s) to your chest. For two reasons. First, unless you take your time learning if from an experienced GS competitor, the toe to heel technique is hard on the knees. Second, you would be missing out on the extraordinary quad building benefits of the flat-footed –or “rooted” –RKC style jerk. The controlled repetitive eccentric loading will work magic on your vastus medialis. These muscles right above and inside the knee will fill out within weeks and you will notice a big difference in your jumps and kicks.
Learn the hard style jerk technique from The Russian Kettlebell Challenge book or DVD.
Russian kettlebell power to you!
To learn more about Kettlebells and Pavel's Kettlebell programs click herePosted by james at December 25, 2006 1:00 AM