How to do a Kettlebell Clean and Jerk
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Kettlebell Clean and Jerk
Target muscles worked
Instructions for Proper Form
This explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.
- Stand upright overtop of a kettlebell with your feet slightly wider than shoulder-width apart angled out slightly.
- Maintain a braced core and neutral spine throughout the exercise.
- Hinge your hips backward to extend your left arm to the kettlebell and grab ahold of it with an overhand grip.
- As you lift the kettlebell, let it swing behind you before explosively snapping your hips forward and extending your legs to swing the kettlebell to chest height.
- Snap your elbow to your side as you drop into a quarter squat while rotating your palm in to catch the kettlebell in the racked position. The forearm should be vertical to the ground.
- Extend your hips to explode the kettlebell overhead until your arm is extended before dropping it back to the shoulder and returning it to the starting position.
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Alternative Exercises to Kettlebell Clean and Jerk
1. Leg Extension
99.4 mSCORESWAPPED 38 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
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2. Kettlebell Front Squat
70.9 mSCORESWAPPED 38 TIMESKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
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3. Kettlebell Swing
87.3 mSCORESWAPPED 32 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
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4. Kettlebell Snatch
79.3 mSCORESWAPPED 28 TIMESKettlebell Snatch is a variation on the more standard Snatch. Similar to Snatch, this is a compound explosive movement that targets a wide range of muscles throughout the body. Because you’re performing this exercise with one arm at a time, it requires more core activation than some other variations, and can be a great way to improve stability. In addition, this is a great way to identify and address imbalances between sides in your Snatch. This is a great exercise for anyone looking to work towards, or simply improve their Snatch.
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5. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 27 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
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6. Kettlebell Jerk
46.8 mSCORESWAPPED 22 TIMESThis explosive compound exercise is a variation on the more common Jerk. Holding the weight in one hand makes it easier to identify and address any imbalances between sides. It’s a great exercise for developing strength and power, as well as improving your Jerk specifically.
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7. Air Squats
92.1 mSCORESWAPPED 21 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
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8. Kettlebell Power Clean
53.6 mSCORESWAPPED 21 TIMESThis explosive exercise is a variation on the more standard Power Clean. Like the Power Clean this exercise targets a variety of muscle groups. By holding the kettlebell in one hand, you add some instability to the movement, and increase the demand for core activation in order to stabilize your upper body.
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9. Dumbbell Sumo Squat
81 mSCORESWAPPED 19 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
10. Kettlebell Suitcase Deadlift
68.1 mSCORESWAPPED 19 TIMESA unilateral variation of the deadlift using a kettlebell. This exercise targets your lower body, primarily your quads. By holding the weight on one side, you’ll naturally recruit your core to resist leaning. In addition, this can make it easier to identify and address imbalances between sides.
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