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Jerk

The Kettlebell Jerk is defined as Lifting two Kettlebells overhead from the “Rack” position with use of the legs via a “double-dip” action. The Lifter must first “Clean” the Kettlebells from the floor to the “Rack” one time, but it is legal to adjust the grip before beginning the first repetition by Cleaning the Kettlebells to the shoulders, and then back to the Rack for the start of the performance. A repetition is counted when the arms are first extended overhead, parallel to the head, followed by the legs being extended, with a final fixation of the Kettlebells. The Kettlebells must be returned to the rack position before commencing the next repetition. The Lifter may not rest the Kettlebells on top of their shoulders during the performance, however the lifter may adjust their grip on the Kettlebells by rolling the Kettlebells off the shoulders in one continuous movement to the rack position. Lifters who perform a press or push press instead of a proper jerk will be penalize by not counting the repetition.

One Arm Jerk

The Kettlebell One Arm Jerk is defined as Lifting one Kettlebells overhead from the “Rack” position with use of the legs via a “double-dip” action. The Lifter must first “Clean” the Kettlebell from the floor to the “Rack” one time, but it is legal to adjust the grip before beginning the first repetition by Cleaning the Kettlebell to the shoulder, and then back to the Rack for the start of the performance. A repetition is counted when the arm is first extended overhead, parallel to the head, followed by the legs being extended, with a final fixation of the Kettlebell. The Kettlebell must be returned to the rack position before commencing the next repetition. The Lifter may not rest the Kettlebell on top of their shoulder during the performance, however the lifter may adjust their grip on the Kettlebell by rolling the Kettlebells off the shoulder in one continuous movement to the rack position. Lifters who perform a press or push press instead of a proper jerk will be penalize by not counting the repetition.

Snatch

 

The Kettlebell Snatch is defined as lifting one Kettlebell overhead from the “Swing” action in one continuous movement. A repetition is counted when the legs are extended, the working arm is extended and parallel to the head, with a final fixation of the Kettlebell. The Kettlebell must be returned to the Swing position in one continuous movement, and although the Lifter may Swing the Kettlebell one or multiple times before Snatching, they may not rest with the Kettlebell in a hanging position. The Lifter may not touch the Kettlebell to their body or touch the body with the non-working arm.

Long Cycle

 

The Kettlebell LongCycle is defined as lifting two Kettlebells in two different phases, the “Clean”, followed by a “Jerk”, to comprise one exercise cycle. In the first phase, the Lifter must Clean the Kettlebells between the legs directly to the Rack position, not to the shoulders. In the second phase, the lifter must Jerk the Kettlebells overhead from that same rack position. A repetition is counted when the arms are first extended overhead, parallel to the head, followed by the legs being extended, with a final fixation of the Kettlebells. The Kettlebells are then returned to the rack position, then swung between the legs for another Clean to the rack position and another Jerk. The Lifter may not rest the Kettlebells on top of their shoulders or rest with the Kettlebells in a hanging position during the performance, however the lifter may adjust their grip on the Kettlebells by rolling the Kettlebells off the shoulders in one continuous movement to the rack position. Any time bells drop to the rack from a jerk attempt(count or no count) they must be cleaned again. Lifters who perform a press or push press instead of a proper jerk will be penalize by not counting the repetition.

One Arm Long Cycle

 

The Kettlebell One Arm LongCycle is defined as lifting one Kettlebell in two different phases, the “One Arm Clean”, followed by a ” One Arm Jerk”, to comprise one exercise cycle. In the first phase, the Lifter must Clean the Kettlebell between the legs directly to the Rack position, not to the shoulder. In the second phase, the lifter must Jerk the Kettlebell overhead from that same rack position. A repetition is counted when the arm is first extended overhead, parallel to the head, followed by the legs being extended, with a final fixation of the Kettlebell. The Kettlebell is then returned to the rack position, then swung between the legs in preparation for another Clean to the rack position and then another Jerk. The Lifter may not rest the Kettlebell on top of their shoulder or rest with the Kettlebell in a hanging position during the performance, however the lifter may adjust their grip on the Kettlebell by rolling the Kettlebell off the shoulders in one continuous movement to the rack position. Lifters who perform a press or push press instead of a proper jerk will be penalize by not counting the repetition.

Team Relay

 

Is to have 3 lifter in a group lifting Long Cycle for 5 minute each to aim for as many repetition as possible in 15 minutes. Female Team compete with one 12 kgs Kettlebell unilaterally and allowed only one hand switch for each lifter.

Male Team compete with two 16 kgs Kettlebell bilaterally.