Kettlebell Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Gluteus Maximus, Triceps Brachii, Hamstrings, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Clean & Jerk
How to: Kettlebell Clean and Jerk
- Begin with the kettlebell on the ground between your feet.
- Bend at the hips and knees to grasp the kettlebell with one hand.
- Drive through your heels to lift the kettlebell explosively.
- As the kettlebell rises, pull it into your body, then extend your arm overhead.
- Lower the kettlebell back to the ground and repeat for the desired repetitions.
Common Mistakes
- Leaning too far forward during the lift.
- Rushing through the movements without control.
- Not engaging the core muscles properly.
Modifications
- Use a lighter kettlebell to master the technique.
- Perform the exercise with a partner to assist with stability.
Tips
- Ensure to keep your back straight during the clean to avoid injury.
- Use your legs to power the weight upward.
- Maintain a strong grip on the kettlebell while lifting.
Kettlebell Clean and Jerk Alternatives
Tags
kettlebell
weightlifting
strength
shoulders
full body
power