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Steve Cotter's Complete Guide to Kettlebell Lifting Book & DVD Combo
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As part of my long cycle/jerk training, I have incorporated a great assistance exercise called the “bump”. The bump is essentially the first part of the jerk – generating power via leg drive and thoracic extension. Your legs and rib cage “bump” the bells up. The arms are flaccid. Okay, let’s change the wording on that. The arms are very relaxed. We want to ensure the primary movers (legs, back) are doing almost all the work. To see a demonstration of the bump, check out the below video of Mitch working with the 32kg’s. Note – his bodyweight is only 135lbs and the bells are 141lbs; a solid example of the strength/endurance and structural integrity developed via proper k-bell training.For a detailed explanation of the bump, check out Coach Denis Kanygin‘s clip below as well:
These drills, along with assistance work in general, function as valuable assessment tools. They highlight a strength/expose a weakness you may not have been aware of. Most of the folks I train struggle with the bump because they are unfamiliar with using their ribcage/thoracic spine as a source of power. Good news though – they fix that hole in their game and their progress is going to take a nice jump forward!
Embrace the idea of finding weaknesses in the k-bell puzzle. Ignore the ego’s tendency to focus only on what you are good at.
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