Kettlebell Clean & Jerk
KBStrength
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The Kettlebell Clean & Jerk is a dynamic Olympic-style strength exercise that involves explosively cleaning the kettlebell from the ground to the rack position on the shoulder, followed by a powerful overhead jerk. Its primary purpose is to build full-body power, explosive strength, and coordination. It mainly targets the glutes, shoulders, and back, with support from the legs, core, and arms, making it ideal for athletes, CrossFit enthusiasts, and anyone seeking functional strength gains using just a kettlebell.
How to Perform Kettlebell Clean & Jerk
- 1Stand with feet shoulder-width apart, kettlebell on the floor between your feet, toes pointed slightly out.
- 2Squat down, grip the kettlebell handle with one hand (overhand), keep back flat, chest up, and free hand on hip or at side.
- 3Engage core, exhale as you explosively drive hips forward and shrug shoulder to pull kettlebell up along your body into a high pull position.
- 4Inhale quickly, then punch hand under kettlebell as it reaches chest height, catching it in the rack position (elbow tucked, fist by chin, kettlebell resting on forearm).
- 5Dip slightly by bending knees (quarter squat), keeping core tight and back upright.
- 6Exhale as you powerfully drive through heels to press kettlebell overhead, fully locking out elbow with arm straight.
- 7Lower kettlebell back to rack position with control, then reverse the clean by guiding it down to the floor.
- 8Switch sides if performing unilaterally; repeat for reps.
- 9Key form tips: Keep bar path close to body during clean; avoid arm-dominant pulling—use hip snap; maintain neutral spine throughout; common mistakes: rounding back, early arm bend, or loose overhead lockout.
