Kettlebell Jerk

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Exercise Video

How to Kettlebell Clean and Jerk

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How to Kettlebell Clean and Jerk (public)

Guest video.

Kettlebell Exercise Information

The Kettlebell Jerk is a Loaded Exercise upon which the following exercises build:

Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Jerk can be found below.

RPM

Slow tempo:

6RPM for the Kettlebell Jerk at a fast tempo.

Fast tempo:

12RPM for the Kettlebell Jerk at a fast tempo.

Alternatives

Alternatives for this exercise are:

  1. Kettlebell Strict Press
  2. Kettlebell Push Press

Common Mistake(s):

Kettlebell Jerk

  1. Elbow disconnected in racking due to tension

    The elbow is disconnected from the body in the racking position because everything is tight and tense.

  2. Leaking power because the elbow is disconnected

    The force that’s generated from the legs has to travel through the torso, shoulder, upper arm, forearm, and then the kettlebell opposed to traveling from the legs into the forearm and kettlebell. The latter is the most direct path and no power is leaked.

  3. Loose shoulder and/or pressing early in the jerk or push press

    The jerk or push press is performed with a loose shoulder and/or the press is performed too early which means that the legs really were not doing the work.

  4. Squatting too low in the jerk or push press

    Squatting too low in the jerk or push press and going much further than required.

  5. The feet leave the ground

    The feet leave the ground in a push press, jerk, dead snatch, or squat thruster.

  6. Using a weight that’s too light for a ballistic/power exercise

    Using a weight that’s too light for a ballistic/power exercise.

This is a root exercise upon which exercise variations build.

This is a: Loaded Exercise

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Related Video(s):

Kettlebell Jerk Series Part 4

Kettlebell Jerk Series Part 3

Kettlebell Jerk Series Part 2

Kettlebell Jerk Series Part 1

Exercise Photo Gallery

Kettlebell Jerk

Angled View

This is a collection of photos for the angled view of this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Kettlebell Jerk exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

Form

Goal

Muscles Used:

If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..

Lateral Info:

Bilateral Exercise, Bilateral Load, Unilateral Exercise, Unilateral Load

Exercise Benefit(s):

Endurance Muscular Leg, Power Leg, Stability Shoulder, Strength Ankle, Strength Foot, Strength Hip, Strength Knee, Strength Shoulder, Strength Upper Arm

Body Position(s):

Squatting, Standing

Kettlebell Grip(s):

Flat Hand Grip, Loose Grip, Racking Safety Grip

Exercise Speed(s):

Explosive

Stance(s):

Feet hybrid stance 30°, Feet neutral stance 15°, Feet wide stance 40°

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