Kettlebell Clean & Jerk
Explosive full-body exercise! The Kettlebell Clean & Jerk builds strength, power, and coordination. A challenging and effective workout.
The Kettlebell Clean & Jerk is a compound exercise that mainly works the quads and glutes & hips, with help from the back and biceps. You'll need: kettlebells.
Required Equipment
Kettlebell Clean & Jerk Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Biceps (biceps brachii)
Kettlebell Clean & Jerk Variations and Alternatives
How to do the Kettlebell Clean & Jerk
Starting Position: Stand with your feet shoulder-width apart, with a kettlebell between them on the floor. Squat down with a straight back and grab the kettlebell handle with one hand.
The Clean: In one smooth motion, pull the kettlebell up, leading with the elbow, keeping the kettlebell close to your body. Once the kettlebell reaches chest level, rotate your wrist so that the kettlebell rests on the outside of your forearm and shoulder, entering the rack position. Stand straight, keeping the kettlebell in the racked position, preparing for the jerk.
The Jerk: Bend your knees slightly and then quickly extend them while thrusting the kettlebell overhead, using the momentum from your legs to help lift it. As the kettlebell ascends, extend your arm fully. It should end up locked out overhead. If you are using two kettlebells, perform the above steps simultaneously with both arms.
Return to Start: Lower the kettlebell(s) back to the racked position, followed by carefully returning them to the starting position on the ground. Reset and ensure proper form before attempting another rep.
Progression: Perform the desired number of reps on one side and then switch to the opposite side, or alternate hands after each rep if using a single kettlebell. Complete the assigned sets for your workout routine.
Make sure to perform the exercise with proper form to minimize the risk of injury. It's recommended to start with a lighter weight to master the technique before moving on to heavier kettlebells.
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Kettlebell Clean & Jerk FAQs
What muscles does the Kettlebell Clean & Jerk work?
The Kettlebell Clean & Jerk mainly works the quads and glutes & hips, with help from the back and biceps. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Clean & Jerk?
Kettlebells.
Is the Kettlebell Clean & Jerk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Clean & Jerk go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Clean & Jerk variations and alternatives?
Similar exercises include the Barbell Clean & Jerk, Dumbbell Clean, Dumbbell Power-Clean & Single Jerk and Kettlebell Burpee.
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