Skip to content

Kettlebell Clean and Jerk

DMOOSE

Kettlebell Clean and Jerk
Table Of Contents
/g>

Exercise Description

Main Target Muscles

Quads

Secondary Target Muscles

Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back

Workout Type

Olympic Weightlifting

Gym Gear

Kettlebell/Barbell

Fitness Level

Intermediate

Compound/Isolated

Compound

Target Muscle Group: Quads

Kettlebell Clean and Jerk Overview

Clean and Jerk is a complete body exercise that is usually performed in Olympic-style weightlifting facilities.

This is a combination exercise that combines the clean and the jerk. The clean movement is a pulling pattern, while the jerk moves in a pushing pattern. This combination affects nearly every muscle in the body.

Olympic lifts such as the clean and jerk are technically difficult and require lots of practice before you can perform with any weight.

How to Do It

  • Place the kettlebell between your feet.
  • Place your feet shoulder-width apart, with your toes slightly out, your hands slightly wider than your shoulders.
  • Keep your hips down and look forward.
  • Keep the bar near your body and push the floor away. Then, shift your knees forward.
  • When the bar passes your knees shift your knees forward so that your torso is upright.
  • Jump up explosively and shake the bar vigorously.
  • Rotate your elbows so that the bar is facing you as it passes your shoulders.
  • Place your hands on the bars and drop down to a squat.
  • Elevate your hips by lifting your knees and extending your legs.
  • If you wish, reposition your hands to prepare for the jerk. Then drop the elbows to approximately 45 degrees.
  • You can then dip slightly to your knees, and then you will explode straight up when the bar is pressed overhead.
  • Drop underneath while it is still moving overhead and then split the legs before you catch the bar with your arms locked out.
  • Take a step forward with your front foot, then move to the back foot. Then bring the feet together.
  • In a controlled manner, lower the bar from above.
  • Continue repeating until you reach the desired number.

Kettlebell Clean and Jerk Tips

Olympic lifting is not about brute strength but efficiency.

  • Most jerks will be dropped from above as it is much easier to lower them to the ground. This could pose a risk of injury to an already complex lift.
  • Due to the differences in hand position, your hips will likely begin a bit lower in the clean than in the snatch.
  • Shorter athletes might need to hold their elbows up during the dip before the jerk because the bar could slide forward from their shoulders due to the smaller muscle mass.
  • You want to see the movement in a vertical direction. Do not think of pushing your hips forward. Think up.
  • Before moving into the clean, do some front squats or RDLs first. This will help ensure your strength in hinge and front rack positions.
  • Start with the hang (middle thigh) when learning the clean.
  • Toe angle can be very individual. You should experiment to find what feels right for you.
  • You should drive the entire foot. You need two points of contact: the big toe and the little toe.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • Hydration is Linked to a Lower Risk of Chronic Diseases & Dying Early, According to a Recent Study

    Are you looking for a simple, easy way to keep your body healthy and slow aging? If so, it turns out that one of t...

  • 8 Tips to Living More Fully in 2023: A Guide to De-Stressing & Mindfulness

    We live in a time of relentless hustle, where modern life is often synonymous with stress and burnout. Making cons...

  • BCAAs Vs. EAAs: What Are They & Which Is Better for Muscle Growth?

    There are various options that you can find when using protein and amino acids for muscle development. These inclu...

  • Here’s How Hydration Supplements Supercharge Your Summer Workouts

    Whether you are into sports and fitness or not, summers are usually quite exhausting. You constantly need to ensur...

  • 10 Signs You Have a Weak Core Strength and How to Fix It

    Do you suffer from back pain, poor posture, or feel your workouts could be more effective? If so, you may have a w...

  • 10 Uses and Benefits of Battle Ropes in Your Daily Workouts

    Once upon a time, there was a fitness enthusiast named Sarah. She had been working out for a while but was getting...

  • How Processed Foods Impact Your Brain: An Investigation of Effects on Cognitive Functioning!

    According to a new report, consuming highly processed foods (UPFs), including packaged snacks, sweets, and frozen ...

  • Revealed: Unlock the (Un)Surprising Link Between Food and Poop Troubles - Causes & Solutions

    When you make significant changes to your diet, such as cutting carbs or giving up meat, you may experience consti...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.