How To Do Kettlebell Clean And Jerk
Kettlebell Clean and Jerk is a great exercise for working the hamstrings, gluteus muscles, hips, lower back, rear shoulders, traps, upper back and forearms.
Kettlebell Clean and Jerk requires stability and balance.
This is why the core muscles are actively engaged in this exercise to stabilise the upper body and support the lower back.
Kettlebell Clean and Jerk can be used to build power, conditioning, coordination, stability and balance.
Kettlebell Clean and Jerk Progression & Mobility
- Assume a hip width stance and place a kettlebell along the outside of both feet which are in a neutral position.
- Bend at the hips then the knees and grab the kettlebell with each hand. Your back should be at a 45 degree angle; hips lower than your shoulders but higher than the knees. Your knees should be in line with your feet. Shoulders are in line with the elbows, kettlebell and wrists. This is the start position.
- Push your heels through the floor; extend at the knees then drive your hips forward. Explode up and swing the kettlebells over your shoulders.
- The kettlebells should be behind your shoulders with your legs slightly bent and your hips back and knees forward. At this position, your elbows should be higher or in line with your shoulders and arms parallel to the floor.
- Straighten your legs and bring your feet back to hip width position.
- Dip by bending the knees and dropping the hips then drive through the heels to press the kettlebells overhead. Bend your knees to catch the weight overhead. Lock your elbows at the top. Straighten your legs and move them closer together for stability.
- Return the kettlebells to starting position. Repeat the exercise until you have completed your targeted number of reps.
Faults, Form and Technique
The most common mistake when performing Kettlebell Clean and Jerk is muscling the kettlebell up.
This happens at the start of the exercise when the legs straighten out and the arms are forced to bring the kettlebells to shoulder level.
Muscling up also happens at the jerk stage when instead of using the legs, the arms are used to press the kettlebells overhead.
Variations: Clean and Jerk