Kettlebell Clean and Jerk
Description
The kettlebell clean and jerk is a full-body power lift where you clean a kettlebell to the front-rack position, then use a leg-drive dip-and-drive to jerk it overhead. It allows heavier overhead loading than the clean and press because the jerk uses leg drive rather than strict pressing. It is a standard kettlebell sport competition event.
Muscle Group
Equipment Required
Kettlebell Clean and Jerk Instructions
- Clean the kettlebell to the front-rack position using hip drive.
- Stand tall with the bell at your shoulder. Brace your core.
- Dip by bending only at the knees (4 to 6 inches). Keep torso vertical.
- Reverse the dip explosively. As legs extend, drive the bell overhead.
- Drop slightly under the bell and catch it locked out overhead.
- Stand fully tall to complete the jerk.
- Lower the bell back to the rack, then swing it between your legs for the next clean.
- Complete reps on one side, then switch.
Kettlebell Clean and Jerk Form & Visual
Kettlebell Clean and Jerk Benefits
- Builds maximum overhead power with leg drive
- Allows heavier loading than the clean and press
- Develops full-body coordination and timing
- Standard kettlebell sport competition event
- Excellent conditioning exercise
- Trains the entire body in one movement
Kettlebell Clean and Jerk Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Anterior and lateral deltoid
- Triceps brachii
- Trapezius
- Core (stabilizer)
Kettlebell Clean and Jerk Variations & Alternatives
- Kettlebell Clean and Press
- Barbell Clean and Jerk
- Kettlebell One-Arm Jerk
- Kettlebell Double Jerk
- Double KB Clean and Jerk
- KB Long Cycle (continuous C&J)
