How to Do Kettlebell Clean & Jerk: Muscles Worked & Proper Form

Muscles Worked in the Kettlebell Clean & Jerk

Primary muscles worked:

• Glutes
• Lower Back
• Front Deltoid

Secondary muscles worked:

• Hamstrings
• Adductors
• Trapezius
• Forearm Flexors
• Triceps
• Lateral Deltoid

How to Kettlebell Clean & Jerk

1. Stand with your feet slightly wider than shoulder-width, with a kettlebell placed about 20 inches/50cm in front of you.
2. Grab the kettlebell with one hand and tilt it slightly toward you.
3. In an explosive motion, pull the kettlebell backward between your legs.
4. Stand up explosively. This will cause the kettlebell to swing forward.
5. Pull the kettlebell close to your body and, as it passes your hip, perform an uppercut-like motion to bring your arm under the bell and into the rack position.
6. Slightly bend your knees, then explosively extend your legs. Use the power from your hips and legs to drive the kettlebell upward.
7. As the kettlebell rises from the force of your legs, finish the movement by pressing with your arm to lock the weight out overhead.
8. Land softly back into the rack position.
9. Repeat for reps.

Commentary

The kettlebell clean & jerk develops both strength and explosiveness. The movement requires good coordination and timing between the lower and upper body. Remember to keep your wrist straight throughout the lift.