Kettlebell Clean and Jerk
Gym Exercise Card
Equipment
The kettlebell clean and jerk is a dynamic, full-body exercise that combines the clean and jerk movement with kettlebells. It enhances strength, power, and endurance by engaging multiple muscle groups.
How to do it
- Start standing with feet shoulder-width apart, holding kettlebells by your sides.
- Perform a clean by swinging the kettlebells upwards to shoulder height, bending your knees slightly.
- Dip at your knees and explosively press the kettlebells overhead.
- Lock your arms out overhead, then lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Deltoid Anterior Quadriceps Triceps Brachii
Secondary Gastrocnemius Gluteus Maximus Rectus Abdominis
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