Kettlebell Clean and Jerk

Expert Advice

How-to-do Steps

1. Stand with feet shoulder-width apart, a kettlebell between your feet.
2. Bend at your hips and knees to squat down and grasp the kettlebell with one hand.
3. In one smooth motion, extend your hips and knees to swing the kettlebell up, rotating your wrist to bring the kettlebell to your shoulder (clean).
4. Dip slightly at the knees, then explosively drive up with your legs while pressing the kettlebell overhead (jerk).
5. Lower the kettlebell back to the shoulder, then to the starting position.
6. Repeat for the desired number of repetitions before switching arms.

Details

Primary

Shoulders30%

Triceps30%

Biceps20%

Secondary

Quads10%

Calves10%

Equipment

Kettlebell

Exercise Type

Strength