Kettlebell Clean and Jerk

Kettlebell Clean And Jerk


This exercise involves lifting a kettlebell from the ground to the shoulder, then pushing it overhead in a single fluid motion. It is a full-body exercise that targets the shoulders, back, legs, and core.

Muscle Group

Equipment Required

Kettlebell Clean and Jerk Instructions

  1. Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
  2. Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
  3. Stand up, using your legs to lift the kettlebell off the ground and bring it up to your shoulder.
  4. Once the kettlebell is at your shoulder, dip down slightly and then explosively push up with your legs and press the kettlebell overhead.
  5. Lower the kettlebell back down to your shoulder and then back down to the ground.
  6. Repeat the exercise for the desired number of reps, then switch hands and repeat with the other arm.

Kettlebell Clean and Jerk Form & Visual

Kettlebell Clean and Jerk

Kettlebell Clean and Jerk Benefits

  • Full body workout
  • Improves cardiovascular endurance
  • Increases strength and power
  • Enhances coordination and balance
  • Burns calories and promotes weight loss
  • Engages multiple muscle groups, including shoulders, back, legs, and core
  • Can be modified for different fitness levels and goals

Kettlebell Clean and Jerk Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Shoulders
  • Triceps
  • Forearms

Kettlebell Clean and Jerk Variations & Alternatives