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: 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:
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!
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