Vidéos
Instructions
- Stand with feet hip-width apart, kettlebell between your feet.
- Hinge at hips, grip the kettlebell handle with one hand.
- Clean the kettlebell to your shoulder by extending hips and pulling it up smoothly.
- Dip slightly by bending knees, then drive through legs to jerk the kettlebell overhead.
- Lockout overhead with a straight arm, stabilise, then lower safely to the starting position.
Technical Tips
- Keep core engaged throughout the movement.
- Ensure the kettlebell travels close to your body during the clean.
- Avoid pressing the kettlebell in the clean phase; use hip drive.
- During the jerk, generate power from your legs, not just your arm.
Breathing Tips
- Inhale before initiating the clean.
- Exhale sharply at the top of the clean.
- Inhale before the jerk dip.
- Exhale forcefully as you drive the kettlebell overhead.
Restrictions médicales
- Shoulder injuries
- Lower back pain
- Elbow or wrist tendonitis
- Uncontrolled hypertension
How do I perform a Kettlebell Clean and Jerk safely?
To perform a Kettlebell Clean and Jerk safely, keep the kettlebell close to your body during the clean, use your hips for power, maintain a tight core, and generate the jerk overhead with your legs before locking out your arm securely.
What muscles does the Kettlebell Clean and Jerk work?
The Kettlebell Clean and Jerk works the shoulders, triceps, back, and quadriceps as primary muscles while engaging the deltoids, lats, lower back, glutes, and hamstrings as secondary stabilisers during the movement.
Is the Kettlebell Clean and Jerk suitable for beginners?
The Kettlebell Clean and Jerk is generally classified as an intermediate exercise due to its technical complexity; beginners should first master kettlebell swing and clean techniques before progressing to this movement.
What are the benefits of the Kettlebell Clean and Jerk?
The Kettlebell Clean and Jerk builds full-body strength, explosive power, cardiovascular conditioning, and coordination, making it ideal for enhancing athletic performance and functional fitness efficiently.
The Kettlebell Clean and Jerk is a dynamic, full-body exercise that combines explosive hip drive with overhead pressing power. It is widely used in functional training and CrossFit programming due to its ability to develop strength, power, and cardiovascular conditioning in a single movement. This exercise improves athletic coordination, enhances muscular endurance, and builds overhead stability. The clean phase effectively trains the posterior chain by requiring strong hip extension and core control, while the jerk phase builds powerful shoulders and triceps along with reinforcing leg drive mechanics. Practicing the Kettlebell Clean and Jerk can enhance power output, improve total body strength, and develop efficient movement patterns transferable to sports and daily activities. It also supports unilateral training for balanced strength development. This exercise is ideal for individuals seeking to enhance strength endurance and functional athletic performance with minimal equipment while challenging stability, mobility, and technical proficiency in a controlled yet explosive manner.