Kettlebell Clean and Jerk
A one-arm lift that cleans a kettlebell to the rack, then dips and drives it overhead, re-bending the knees to catch it at lockout. It links hip power to the overhead position and builds work capacity.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Front Delts
- Quadriceps
Secondary muscles
- Triceps
- Side Delts
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 5–8 per side
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a kettlebell on the floor between the feet, then hinge and grip the handle with one hand.
Hike the bell back and clean it to the rack, rotating the hand so it settles on the forearm.
With the elbow on the ribs, dip a few inches by bending the knees, torso upright.
Drive up hard through the legs to pop the bell off the chest.
Re-bend the knees to drop under it, catching it on a locked arm overhead.
Stand fully, lower the bell to the rack and back into the swing, and repeat.
Breathing: Exhale on the drive and at lockout, and inhale as the bell comes back to the rack.
Coaching tips
Dip straight down
Legs launch it
Catch with a locked arm
Common mistakes
Pressing the bell instead of jerking it
Dipping forward onto the toes
Soft elbow at lockout
Leaning back to finish
Safety notes
Learn the clean and the push press before combining them.
Keep the lockout stacked over the shoulder and bring the bell down under control.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.