Exercise Facts
| Movement Pattern | Hinge, Power, Pull, Push, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps |
| Equipment | Kettlebell |
| Environment | Gym, Home, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Hybrid Conditioning Series, Kettlebell Power Series |
Overview
The Kettlebell Clean & Jerk is a classic compound lift that combines lower-body power with upper-body speed and control. It’s one of the most effective exercises for developing full-body strength, explosive coordination, and endurance. Using a single kettlebell allows for asymmetrical loading, forcing the core and stabilizers to work harder for balance and precision.
To perform, start with the kettlebell between your feet. Hinge at the hips, grip the handle, and brace your core. Explosively extend your hips and knees, pulling the kettlebell close to your body and “catching” it in the front rack position with the elbow tucked in and wrist neutral. From here, dip slightly at the knees, then drive upward, transferring power from your legs to press the kettlebell overhead in a quick, smooth jerk motion. Lock out the arm, pause briefly, then control the descent back to the rack and reset.
This exercise primarily targets the glutes, hamstrings, quads, shoulders, triceps, traps, and core, while enhancing timing, balance, and overall power output. It’s ideal for hybrid athletes and functional fitness practitioners looking to build efficient power and work capacity.
Common errors include pulling with the arms instead of driving through the hips, crashing the kettlebell into the wrist, or losing tension in the core during the overhead phase. Cue “drive through the floor,” “catch clean,” and “dip and punch.”
At Relentless Bravery Fitness, the Kettlebell Clean & Jerk represents adaptability under load strength expressed through timing, coordination, and resilience.
Program 3–5 sets of 4–6 reps per arm, resting 90 seconds between sets for power development or 45–60 seconds for conditioning.
Setup (Steps)
Stand with feet shoulder-width; kettlebell between feet; grip handle firmly; brace core; hinge at hips with flat back.
Execution (Steps)
Drive through hips and legs; pull kettlebell to front rack; dip slightly; explosively drive upward to press overhead; lock out arm; control return.
Coaching Cues
“Drive through the floor.” “Catch clean.” “Dip and punch.” “Lock it strong.”
Common Faults & Fixes
Kettlebell crashing on wrist → guide close and rotate hand smoothly.
Overusing arms → lead with hips.
Core disengagement → brace before each dip.
Programming Ideas
3–5×4–6 reps per arm; alternate arms for balanced training; integrate into hybrid or strength-power circuits.
Variations
Double kettlebell clean & jerk, push press version, or hang clean & jerk.
Regressions
Kettlebell clean only, push press only, or clean to strict press.
Standards & Competition Notes
Clean to stable rack; jerk to full lockout; no press-out; control descent; symmetrical reps each side.
Safety Notes
Keep wrist neutral; avoid overextension; engage core and glutes for stability.
