January 01, 2008
The push press and jerk are essential functional exercises in the CrossFit toolbox. These movements can easily be adapted from traditional barbells to dumbbells, kettlebells, sandbags, etc. In this article, you will learn how to perform the double-kettlebell push press and jerk. To get there, we must first cover the proper method of cleaning two kettlebells and establishing a comfortable rack position.
1. Set two kettlebells on the ground in front of you, handles on the diagonal (photo 1).
2. Take a slightly wider stance than you would to clean one kettlebell.
3. Set your grip in the corners of the handles (photo 2).
4. Keeping your head up and back straight, extend your legs and pull (i.e., hike) the kettlebells up in a backward arc between your legs (photo 3).
5. Once the kettlebells reach the back end of the arc, explosively extend your knees and hips to drive the kettlebells forward and up, cleaning them to the rack position (photos 4, 5, and 6).
Caution: It is imperative that you unwrap and tuck your fingers as the kettlebells reach the rack position (photo 7). If you forget, it will be a "self-correcting," since tucking your fingers will keep them from accidentally getting crushed between the two handles. Trust me, it will only happen once!