Kettlebell Clean & Jerk
- Pro
- Intermediate
- Functional
- Gym
The kettlebell clean and jerk swings the bell back between your legs, then drives your hips to snap it into the rack position at your shoulder. From there, a knee dip drives the bell overhead in one push, working the glutes, front delts and quads together. Intermediate lifters use it in functional training or the gym for weight and reps, one arm at a time.
- Muscles
- Glutes, Front delts, Quads
- Equipment
- Kettlebell
- Logged as
- Weight and reps
How to
- Swing the kettlebell back between your legs.
- Drive your hips and clean it to the rack position.
- Dip your knees and drive the bell overhead.
- Lock out, then lower and repeat or switch arms.
Form cues
- Rotate your hand over as the bell meets your shoulder.
- Keep your eyes forward as you dip and drive.
- Exhale sharply as you punch the bell overhead.
Common mistakes
- The kettlebell crashes into your wrist at the rack. Rotate your hand through as it meets your shoulder.
- The arm muscles the bell up alone. Drive the movement from your hips, not your arm.
- Elbow flares out during the overhead lockout. Stack the bell directly over your shoulder.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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