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Exercise combo: Hang clean, jerk, into the overhead reverse lunge.
Duration: 6, 12, or 30 minutes.
Kettlebell: 1 or 2
Points: 6 points per repetition can be earned
Level: From novice to expert

 

One repetition starts in racked position and ends in racked position. The bottom of the hang clean requires that the top of the bell should be visible inline, or under the knee. The clean ends in racking position, and is then brought overhead with a jerk. The kettlebell remains overhead in the lockout. When working with one kettlebell, it’s recommended to keep the foot that’s under the kettlebell in-place while the other moves back, however, doing the opposite will not result in a no-rep. The back knee should touch the ground. Come back up into neutral standing position with the kettlebell still overhead. Rack the kettlebell. This is one repetition. Repeat.

The exact position for bell past knee is at the crease located at the back of the knee, AKA the middle of the knee. The bell is round and the highest point of the bell should be inline or past the crease at the back of the knee.

The jerk needs to consist of two clear dips with the elbow being locked out before reaching neutral standing position.

The overhead lockout requires the kettlebell to be located above the shoulder with a full elbow lockout, which is 0 flexion. If the elbow achieves more than 5% flexion, it’s a no rep. If the elbow remains in flexion between 1 and 5% for longer than 2 seconds, it’s a no rep. Judging elbow flexion is tough and will remain at the discretion of the judge.

From overhead into racking should be a clear rack, rather than drop from overhead into hang.

Novice can perform hang clean, push-press, into the racked reverse lunge.

Rest can be in any position where the kettlebell is either overhead or in racking position.

Unlimited switches allowed with one kettlebell. A switch needs to be achieved with a hang switch where the bell comes below knee line.

 

Point deduction:

  • No knee and/or hip extension achieved in the neutral standing position upon return from the reverse lunge
    -1 point
  • No neutral standing position achieved before lowering from overhead
    -1 point
  • No proper overhead lockout achieved or maintained during the reverse lunge
    -1 point
  • Top of kettlebell not reaching to or below the knee line during the hang clean or switch
    -1 point
  • Front foot stepping forward during the reverse lunge
    -1 point
  • No clear rectangle shape achieved between both legs at the bottom of the lunge
    -1 point

 

No rep:

  • Incorrect exercise
  • Other requirements not met
  • Knee not touching the ground upon reverse lunge

 

Warning:

  • Switching in a way other than defined
  • Incorrect exercise

 

Disqualifications:

  • Putting the weight down before time is up
  • Letting the weight hang for anything other than hang clean or hang switch
  • Touching the other kettlebell with the non-working hand
  • Two warnings for the same fault
  • Unsafe lifting

 

Categories:

Novice 0 up to 3 years of kettlebell training
Male (1 or 2 kettlebells) Female (1 or 2 kettlebells)
Group Age
01. Adolescents 13 to 19
02. Adults 19 to 35
03. Masters 35 to 45
04. Masters II 45 to 55
05. Masters III 55+
06. Open
Group Age
07. Adolescents 13 to 19
08. Adults 19 to 35
09. Masters 35 to 45
10. Masters II 45 to 55
11. Masters III 55+
12. Open
Intermediate 3 up to 6 years of kettlebell training
Male (1 or 2 kettlebells) Female (1 or 2 kettlebells)
Group Age
13. Adolescents 13 to 19
14. Adults 19 to 35
15. Masters 35 to 45
16. Masters II 45 to 55
17. Masters III 55+
18. Open
Group Age
19. Adolescents 13 to 19
20. Adults 19 to 35
21. Masters 35 to 45
22. Masters II 45 to 55
23. Masters III 55+
24. Open
Advanced 6 up to 12 years of kettlebell training
Male (1 or 2 kettlebells) Female (1 or 2 kettlebells)
Group Age
25. Adolescents 13 to 19
26. Adults 19 to 35
27. Masters 35 to 45
28. Masters II 45 to 55
29. Masters III 55+
30. Open
Group Age
31. Adolescents 13 to 19
32. Adults 19 to 35
33. Masters 35 to 45
34. Masters II 45 to 55
35. Masters III 55+
36. Open
Expert 12 or more years of kettlebell training
Male (1 or 2 kettlebells) Female (1 or 2 kettlebells)
Group Age
37. Adolescents 13 to 19
38. Adults 19 to 35
39. Masters 35 to 45
40. Masters II 45 to 55
41. Masters III 55+
42. Open
Group Age
43. Adolescents 13 to 19
44. Adults 19 to 35
45. Masters 35 to 45
46. Masters II 45 to 55
47. Masters III 55+
48. Open

Amateur kettlebell sport competitors will automatically be in the Intermediate or higher class, depending on their years of training. Professional kettlebell sport competitors will automatically be in the Advanced or higher class, depending on their years of training. For example, an amateur kb sport competitor with 2 years of training will be placed in the Intermediate class.

 

How to submit your entry?

The format to use when submitting your entry is:

Group: (choose from above)
Weight: (choose your weight, 1 or 2 kettlebells)
Reps: (number of total reps within the time)
Time: (6, 12 or 30 minutes)

If you’re not submitting from your own Facebook account, include your name in the entry, and a way to contact you.

Here is an example entry.

 

Certificate

Each participant that enters and completes the 6, 12, or 30 minutes will get the opportunity to download their certificate of completion.

 

Why this combo?

I designed this kettlebell combo to be extremely taxing and requiring multiple abilities, namely: leg strength, stability, overhead mobility, and finesse. The movements mostly tax the lower-body. The upper-trapezius, shoulder, and scapula area is also involved.

Dropping the kettlebell into a hang and then clean is one of the most taxing cleans you can do, from there straight into the jerk which is also lower-body. The kettlebell is kept overhead after the jerk (unless novice) and the overhead reverse lunge is performed, this is yet another tough exercise, one that requires leg strength, stability, overhead mobility, and a good strong core.

 

Why allow multiple switches?

The objective is to get out as many valid reps as possible, but also provide the opportunity for everyone to join in. In the end, the more switches you do, the fewer reps you get out.

 

Stepping forward

Stepping forward is allowed at any stage other than when the kettlebell is overhead for the reverse lunge and during the execution of the lunge. Forward steps are allowed after returning to a neutral standing position with the kettlebell still overhead. A step is defined as the length of your foot, i.e. the heel comes past the position where your toe was before taking the step.

 

Neutral standing

A neutral standing position is where the feet are positioned in-line with each other and under the hips. This position is required after returning from the overhead reverse lunge while the kettlebell is still positioned overhead. The shoulder, hip, knee, and ankle joint should all be aligned if looking side-on.

 

Scaling

The scaled version of this discipline in novice is as follows:

  • Jerk replaced with push press or press
  • Overhead reverse lunge replaced with the racked reverse lunge

You can also submit a scaled entry if you’re not in the novice category, however, mark it as SCALED/UNOFFICIAL. It’s perfectly ok to enter for a bit of fun.

 

Instruction and details

 

Updates

2/04/2018: Added the requirement for a clear rectangle shape to be visible between the legs at the bottom of the lunge. This is to prevent shortcuts, i.e. kneeling near the front foot which shortens the distance of the reverse lunge, but can also cause injury due to increased pressure on the patella (front leg).

Although skewed there is a clear rectangle shape visible.

 

There is no rectangle shape visible, this would result in -1 deduction.

The rectangle shape can be judged from the front when seeing the correct distance between the front foot and back knee. A decreased distance means the knee is closer to the front foot, thus breaking the rectangle shape and resulting in -1 deduction.