How to Do Kettlebell Clean and Jerk
The kettlebell clean and jerk should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the kettlebell clean and jerk.
Beginning Kettlebell Clean and Jerk
1. Grab the handle of a Kettlebell and place it between your legs on the floor. The distance between your feet should be about shoulder width or slightly wider.
2. By pulling your hips backward while looking ahead, clean the kettlebell to your shoulder. With an overhand grip, grab the kettlebell's handle. Creating momentum by extending your legs and hips to bring the kettlebell towards your shoulder. Rotate your wrist and move the kettlebell into the racked position when it's near chest level. The palm of your hand should now be pointing forward.
3. Keep your body erect and sink your body downwards by bending your knees.
Kettlebell Clean and Jerk Movement
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.
Kettlebell Clean and Jerk 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.