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Exercise Lab

Kettlebell Clean and Jerk

View Instructions

Equipment

  • Kettlebells

Muscle Groups

  • Back
  • Forearms
  • Hips & Buttocks
  • Legs
  • Shoulders

Purposes

  • Explosive power in the lower body.
  • Upper body power.
  • Coordination.

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Description

  • Stand with your feet on either side of the kettlebell.
  • Squat down with your butt back and your head up.
  • Use your legs to accelerate the weight up.
  • When your legs are straight, start pulling up with your arms.
  • Catch the weight in the rack position, with your arm tight against your body and sink into a squat.
  • Dip straight down and use you legs to punch the weight up and jump into a lunge.
  • Recover by stepping the front leg back a half step then the back leg forward.

ProTip

  • Keep the weight under control.

Mistakes

  • Bad posture.