The Shotput Jerk

If you're up for a new and interesting exercise, here is the Shotput Jerk. It is similar to throwing a shot, except that you actually hold onto the weight in this exercise and perform it for reps. One of the unique things about it is that it develops a lot of rotational strength. I think it will be of practical benefit to athletes like tennis players that generate a lot of power from the waist. I imagine boxers would benefit from this as well, but that is not my area of expertise.
To perform the Shotput Jerk, clean the kettlebell as you normally would. Now explosively push it across your body and up at about a 45 degree angle. You need to angle it up somewhat so that you do not get whiplash when the weight flips over. You will catch the weight by pivoting your lead foot and then hopping forward, landing in position for a swing. The hop is somewhat delayed, coming a brief moment after the jerk. After you catch it in the swing position, immediately clean it and perform as many reps as you desire.
It goes without saying that before attempting this drill, you need to have mastery of the basic swing, clean and jerk. Also, be sure to start out light and practice it outdoors in case something should go wrong. Do not let the kettlebell pull your back out of alignment, it should remain straight (though not necessarily upright). Here is a video of the exercise, click here.

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