Kettlebell Clean and Jerk

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Core Lower Body Shoulders

Muscle Activation

Quadricep · Shoulders

70%

Traps · Triceps

30%

Equipment

Kettlebell

Setup / Starting Position

Stand with your feet hip-width apart, holding a kettlebell in one hand between your legs.
Bend your knees and hinge at your hips to lower into a half squat position.

Exercise Position

Keep your back straight and your shoulders pulled back.
Grasp the kettlebell with an overhand grip and explosively extend your hips and knees.

Form & Performance

As the kettlebell rises, pull it towards your shoulder and rotate your wrist to catch it in the rack position.
Once stabilized, dip slightly at the knees and hips, then drive through your legs to press the kettlebell overhead.