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:
Common Mistake(s):
Kettlebell Jerk
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Elbow disconnected in racking due to tension
The elbow is disconnected from the body in the racking position because everything is tight and tense.
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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.
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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.
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Squatting too low in the jerk or push press
Squatting too low in the jerk or push press and going much further than required.
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The feet leave the ground
The feet leave the ground in a push press, jerk, dead snatch, or squat thruster.
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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:
- Technique
- Form
- Video
- Photo Gallery
- Muscles Used
- Calories Burned
- Common Mistakes
- Benefits/Goals
- Reviews
Related Video(s):
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
These are the sessions that this exercise is used in:
SPARTAN WARRIOR / SPARTAN WARRIOR 12 Minutes - ComboSPARTAN WARRIOR / SPARTAN WARRIOR 30 Minutes - Combo
SPARTAN WARRIOR / SPARTAN WARRIOR 6 Minutes - Combo
Babylon / Workout - Finisher
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):
Kettlebell Grip(s):
Flat Hand Grip, Loose Grip, Racking Safety Grip
Exercise Speed(s):
Stance(s):
Feet hybrid stance 30°, Feet neutral stance 15°, Feet wide stance 40°
Seen a mistake? Report it so we can improve.
Calculate Calories Burned
Results
Kcal/min = (enter required values and click calculate)
Total kcals burned = (enter required values and click calculate)
Minutes worked = (enter required values and click calculate)