Kettlebell Clean and Jerk

exercise_detail.description

The Kettlebell Clean and Jerk is a dynamic, full-body exercise that combines strength, power, and endurance. It involves lifting a kettlebell from the ground to the shoulder (clean) and then pressing it overhead (jerk). This exercise targets multiple muscle groups including the shoulders, legs, core, and back, making it an effective compound movement for building functional strength.

exercise_detail.how_to_perform

1. Stand with your feet shoulder-width apart and place a kettlebell between your feet.
2. Bend at the hips and knees to grip the kettlebell with one hand, keeping your back straight.
3. Drive through your heels to lift the kettlebell off the ground, extending your hips and knees explosively.
4. As the kettlebell rises, pull it close to your body and rotate your wrist to bring it to shoulder height in a rack position.
5. Once stabilized, dip slightly by bending your knees and then drive through your legs to press the kettlebell overhead.
6. Lock out your arm at the top of the movement, ensuring your elbow is straight and bicep is close to your ear.
7. Lower the kettlebell back to the rack position at your shoulder before returning it to the ground with control.

exercise_detail.tips

• Keep your core engaged throughout the movement to maintain stability and protect your lower back.
• Focus on using your hips for power during the clean phase rather than relying solely on your arm strength.
• Ensure a smooth transition from clean to jerk by maintaining balance and control in the rack position.
• Practice proper breathing: inhale before lifting, exhale during exertion as you press overhead.
• Start with a lighter kettlebell to master technique before progressing to heavier weights.
• Maintain a neutral spine throughout the exercise to prevent injury.