Kettlebell clean and jerk


Exercise Benefits:

  • This compound exercise works virtually every muscle in the body. In particular, it activates the back muscles, leg muscles, shoulders, and the core.
  • This exercise builds strength and power. As an added benefit, due to the vigorous nature of the movement, the exercise also builds cardiovascular fitness and will aid you in burning calories.

How to Do the Exercise:

  1. Stand with the Kettlebell between your legs, and with your legs wider than shoulder-width apart. Descend into a half-squat, and place one hand on the KB handle.
  2. Tighten your core muscles, and make sure that your back is straight. Lift the KB, then swing it gently between your thighs. You should be bent forward at the hips with your torso about 45 degrees to the ground. Your wrist should be pressing against your inner thighs.
  3. “Snap” your hips forward in an explosive movement, and use the momentum to help as you pull the elbow up, sweeping the Kettlebell upward past your chest, and catching it in the rack position at shoulder height.
  4. Tense your abdominal muscles, lower into a half squat, and as you pop up out of the squat, use the momentum to help as you extend your arm directly overhead.
  5. Lower the Kettlebell back to the racked position, then brush it past your body to return to the half squat position, with the Kettlebell between your legs.
  6. Repeat for the required number of repetitions before switching sides.


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