Clean and jerk

Main muscle🎯 Delts
Equipment🧰 Kettlebell
Area🦾 Shoulders
step by step5

How to do it step by step

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
  3. Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
  4. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
  5. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Similar exercises

Dumbbell one arm rowBarbell upright rowDumbbell shoulder pressBarbell military pressBarbell overhead pressArnold press

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

See all 141 exercises ↗