Kettlebell Clean and Jerk
An excellent explosive full-body movement that especially develops power production in the back and core through strong core bracing.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with the kettlebell between your feet, brace your core, and prepare by hinging at the hips while keeping a neutral spine.
- 02
Grip the kettlebell and pull it up explosively by extending your hips, keep the kettlebell close to your body, and catch it in the front rack position so it rotates smoothly around your wrist.
- 03
Dip slightly into a shallow squat in the upright position, then drive the kettlebell overhead with powerful leg extension, lock your elbow, and keep your shoulder blades pulled back and down under control.
- 04
Lower the kettlebell under control back to the front rack position, brace your core again, and return the kettlebell to the starting position by hinging at the hips for the next repetition.
How to get started at the gym
§ 03 · SisuLiftKettlebell Clean and Jerk is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the kettlebell close to your body during the clean so it doesn't strike your forearm. At the top, keep your ribs down and squeeze your glutes to prevent overextending your lower back.
An excellent explosive full-body movement that especially develops power production in the back and core through strong core bracing.
More exercises: Shoulders
§ 05 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.