Kettlebell Clean and Jerk
10 reps
Swing the bell to the rack, then punch it overhead.
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QUADS
Kettlebell Clean and Jerk
A single-kettlebell take on the clean and jerk that trains the whole body in one explosive sequence. Because the load sits on one side, your core has to work hard to stop you from tipping, which sharpens core strength and reveals imbalances. A more accessible skill lift than the barbell version, with a strong conditioning payoff.
How to do it
- 1
Stand over the kettlebell with feet slightly wider than shoulder-width, toes turned out a bit.
- 2
Keep your core braced and spine neutral throughout.
- 3
Hinge your hips back and reach down to grip the bell with one hand, overhand.
- 4
Let the bell swing back between your legs, then snap your hips forward and extend your legs to drive it up toward chest height.
- 5
Tuck your elbow to your side and rotate your palm in as you drop into a quarter squat to catch it in the rack, forearm vertical.
- 6
Extend your hips to press the bell overhead to a locked arm, then lower it to the shoulder and back down.