The technique of performing this technique, like many others, is very important in achieving high results in kettlebell lifting. Both in the classic clean and jerk, and in the full cycle clean and jerk, the lowering to the chest is repeated the maximum number of times. Any mistake at the same time also leads to premature fatigue of various muscle groups.

It is better to teach this movement in a holistic way, since it is quite difficult to dismember it. In this movement, the following, interconnected, movements (elements) performed together can be distinguished:

1. Lifting the shoulders and getting up on the toes.

2. Lowering the shoulders and lowering onto full feet.

3. Shock-absorbing semi-squat with subsequent straightening of the legs.

Raising the shoulders and getting up on the toes are performed quickly and simultaneously with the start of lowering the weights to the chest. The athlete, as it were, stretches out towards the falling weights and immediately, simultaneously with touching the weights of the chest, lowers his shoulders, stands on his full feet and bends his legs a little at the knees.

Bending the legs with subsequent straightening is the final movement of lowering the weights. It is used only at the beginning of learning the technique in order to prevent injuries to the chest during a sharp blow with kettlebells. In practice, most leading kettlebell lifters hardly bend their legs when lowering kettlebells. The shock-absorbing function is performed by the shoulders, chest, spine and feet. This method of depreciation allows the athlete to perform this element more rationally.

The most common and rather gross mistake is considered to be “braking” the fall of kettlebells by the effort of the muscles of the hands. However, at the beginning of training, a slight tension of the arms is allowed, since the novice athlete is still afraid to throw weights on the chest and cannot yet properly dampen with his legs at the end of the lowering. As the movement is mastered, the muscles of the arms and legs are gradually turned off. When improving the movement, you need to strive to ensure that these muscles are as relaxed as possible.

Particular attention should be paid to the method of depreciation (braking) of the fall of the weights and the correctness of its implementation as the main part of this movement.

Breath. Simultaneously with the rise of the shoulders and the rise on the toes at the beginning of the lowering – inhale. Simultaneously with touching the weights of the chest – exhale (the weights squeeze the air out of the chest).