Work It Out Wednesday

Keith here. Last week we started talking about kettlebells. I went over the basic swing movements. To see those videos go here. Today I want to move on the kettlebell clean and jerk movements.

The kettlebell clean and jerk is an explosive lifting exercise that involves the hamstrings, glutes and hips as well as the arms, shoulders and chest. For those of you who like the written instructions, here you go:

  • Step 1:ย Straddle the kettlebell with a stance that’s slightly wider than shoulder width. Reach down, keeping your back straight, and grab the kettlebell by the top of the handle.
  • Step 2: Push up from your legs as you bring the kettlebell up to your chest by performing a movement similar to a bicep curl. Let the kettlebell swing around so it rests on the top of your forearm. Steady the weight near your chest and shoulder and keep your elbow tight against your side. THIS IS THE END OF THE CLEAN MOVEMENT
  • Step 3: Break at the knees to sink down into a squat. Lead yourself downward by imagining that you’re about to sit down on a chair. When your thighs get parallel to the ground (in a half squat), push back up as explosively as you can to begin the jerk phase of the clean and jerk. As you push up with your legs, push the kettlebell from your shoulder so it extends straight up in front of you.
  • Step 4: Sink back down into a squat just as the weight reaches full extension. Catch the weight in a half-squat position with your arm up and locked. Stand back up straight with your arm extended up and your elbow locked. THIS IS END OF THE CLEAN AND JERK MOVEMENT.

And for you visual learners here are the videos. First is a 1-kettlebell clean (steps 1 and 2 above):

Second is a 2-kettlebell clean:

This video is a clean and jerk movement (all 4 steps from above) alternating between a squat stance and split stance:

ย Challenge: Now that you have mastered the kettlebell swing from last week try adding in the clean and jerk movements! Next week we will master snatches!


12 Responses

  1. That looks SO intense. I bet everything hurts the next day after using those. I would love to take a kettlebell class. great videos!

  2. That really does look hard! I want to try sometime ๐Ÿ™‚

  3. I hear the BEST things about kettlebell training. Thank you for the videos!

  4. Thanks so much for all of this great info!! I’d love to start using kettlebells!! Looks like an awesome workout!!

  5. I’m sore just watching! Love the videos1!!

  6. just saw your last post and am cracking up at your rockin out pic! you are too cute! so glad today is a good wednesday despite your usual disdain for it ๐Ÿ™‚

  7. Wow, you make those look so easy but I have a feeling I would injure myself pretty badly with those things!

  8. Im doing my kb routine tomorrow night—thanks for the videos!

  9. this sounds like a really good work out ๐Ÿ™‚


  10. hey girl so i saw that katie made a version of your pb cookies (that she turned green LOL b/c of the sunfl seed butter) but i love that they’re GF, soyfree and vegan…any chance you’d be able to share a rough outline of the recipe? if i’t’s proprietary for your book, i totally understand hon, no explanation necessary ๐Ÿ™‚

  11. […] Thursday friends! Did everyone have a good Wednesday night? Did you enjoy round 2 of Keith’s kettlebell demonstrations? I did! I wanted to mention that the other guy in the video was Keith’s good friend and […]

  12. […] is week 3 of our Kettlebell instructions. To see what you missed in Week 1 go here or Week 2 go here. This week we are moving on to Kettlebell […]

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