Kettlebell clean and jerk

QuadsHamstringsShouldersAbsUpper arms

🔧 Kettlebell ↕ Push, Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, kettlebell between. Hinge at hips/knees, grip with one hand, back straight. Drive through heels, extend hips/knees to lift kettlebell. Pull kettlebell close, rotate wrist to rack position. Dip knees, then press overhead, locking out your arm (straight elbow, bicep near ear). Lower to rack, then control descent to the ground.

Muscles Worked

Rectus FemorisBiceps FemorisAnterior DeltsRectus AbdominisLong Head

Secondary: Traps (4, 10): Upper Traps, Flexors

Tips

Engage your core for stability. Use your hips for power during the clean. Maintain balance and control in the rack position. Breathe: inhale before lifting, exhale during the press. Start light to master technique. Maintain a neutral spine.

Similar exercises

Dumbbell clean and jerk Quads, Hamstrings, Back, Shoulders, Upper arms, Calves, Abs · 🔧 Dumbbells 5/10 Barbell clean and jerk Hamstrings, Quads, Glutes, Back, Shoulders · 🔧 Barbell 7/10 Kettlebell clean Quads · 🔧 Kettlebell 4/10 Kettlebell jerk Full body · 🔧 Kettlebell 5/10 Kettlebell clean and press Shoulders, Hamstrings, Abs, Quads, Upper arms · 🔧 Kettlebell 5/10 Dumbbell single arm clean and jerk Glutes, Shoulders, Hamstrings, Upper arms, Back · 🔧 Dumbbells 5/10 Kettlebell clean and push press Shoulders, Quads, Hamstrings, Upper arms, Back, Abs · 🔧 Kettlebell 5/10 Kettlebell swing clean Hamstrings, Back · 🔧 Kettlebell 5/10

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