Kettlebell Clean and Jerk
Clean the bell to the rack, then dip and drive it overhead to lockout before controlling it back down.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Full body, Front delts
- Equipment
- Kettlebell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the full body, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Clean and Jerk work?
- The Kettlebell Clean and Jerk mainly works the full body and front delts.
- What equipment do you need for the Kettlebell Clean and Jerk?
- A kettlebell.
- How many sets and reps of the Kettlebell Clean and Jerk?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Kettlebell Clean and Jerk?
- Barbell Clean and Press, Bear Complex, Burpee and Burpee Box Jump-Over work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Clean and Jerk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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