Kettlebell Clean and Jerk
Muscle Groups
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Back
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Forearms
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Hips & Buttocks
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Legs
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Shoulders
Purposes
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Explosive power in the lower body.
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Upper body power.
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Coordination.
Description
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Stand with your feet on either side of the kettlebell.
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Squat down with your butt back and your head up.
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Use your legs to accelerate the weight up.
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When your legs are straight, start pulling up with your arms.
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Catch the weight in the rack position, with your arm tight against your body and sink into a squat.
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Dip straight down and use you legs to punch the weight up and jump into a lunge.
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Recover by stepping the front leg back a half step then the back leg forward.
ProTip
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Keep the weight under control.
Mistakes