How to Do the Kettlebell Clean and Jerk Exercise

The kettlebell clean and jerk is an explosive lifting exercise that involves the hamstrings, glutes and hips as well as the arms, shoulders and chest. The clean and jerk is a classic power lift that, with the kettlebell, can be used as a one-armed, high rep variation for a total body workout. Follow these steps to do the kettlebell clean and jerk exercise.

Instructions

Difficulty: Moderately Challenging

1. Straddle the kettlebell with a stance that's slightly wider than shoudler width. Reach down, keeping your back straight, and grab the kettlebell by the top of the handle.
2. Push up from your legs as you bring the kettlebell up to your chest by performing a movement similar to a bicep curl. Let the kettlebell swing around so it rests on the top of your forearm. Steady the weight near your chest and shoulder and keep your elbow tight against your side.
3. Break at the knees to sink down into a squat. Lead yourself downward by imagining that you're about to sit down on a chair. When your thighs get parallel to the ground (in a half squat), push back up as explosively as you can to begin the jerk phase of the clean and jerk. As you push up with your legs, push the kettlebell from your shoulder so it extends straight up in front of you.
4. Sink back down into a squat just as the weight reaches full extension. Catch the weight in squat position with your arm up and locked. Stand back up straight with your arm extended up and your elbow locked.
5. Perform fast repetitions of the jerk to maximize the kettlebell's advantages.