About this exercise
A powerful full-body kettlebell exercise combining a clean to rack position followed by an explosive overhead jerk. It develops strength, power output, and coordination across the entire posterior chain, shoulders, and legs.
Kettlebell Clean and Jerk
Step by step instructions, muscle activation and variants for the Kettlebell Clean and Jerk.
HardTricepsQuadriceps
How to Perform
- Stand with feet shoulder-width apart and the kettlebell on the floor between your feet
- Hinge at the hips, grip the kettlebell handle, and swing it back between your legs
- Drive your hips forward explosively to swing the kettlebell up and guide it to the rack position at shoulder height
- Dip your knees slightly, then drive upward to press the kettlebell overhead in one explosive movement
- Lock out your arm fully overhead with the bell balanced above your wrist
- Lower the kettlebell back to the rack position, then bring it down to the floor
- Reset and repeat for the desired number of repetitions
Muscle Activation
Primary
TricepsQuadricepsFront shoulders
Secondary
GlutesHamstringsCoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Kettlebell Clean and Jerk
The Kettlebell Clean and Jerk is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.