Kettlebell Clean and Press

ExRx.net > Exercises > Kettlebell > Exercise

Kettlebell Clean and Press

Instructions

Preparation

Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical.

Execution (Clean)

Pull kettlebell up off floor by extending hips and knees. Once kettlebell is off of ground vigorously raise shoulder above kettlebell while keeping it close to body. Jump upward extending body. Raise shoulder and pull kettlebell upward with arm allowing elbow to bend out to side, keeping kettlebell close to body. Drop under kettlebell, rotating arm under kettlebell. Catch kettlebell on outside of arm with wrist straight while moving into partial squat position.

Execution (Jerk)

Explosively drive upward with legs, driving Kettlebell up off arm. Drop body downward and by bending knees as fast as possible while vigorously extending arm upward with wrist straight. Extend both legs.

Return

Lower kettlebell to front side of body catching it on side of arm with wrist straight while initiating squat position. Decelerate decent of squat to absorb weight of fallen kettlebell then immediately straighten legs. Drop kettlebell by pulling elbow back. Continueing to hold on to kettlebell handle as it falls. When arm straightens decelerate decent of kettlebell. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.

Comments

Do not jerk weight from floor; arise steadily then accelerate. The clean-and-jerk is multi-movement lift. In clean, kettlebell is lifted from floor to shoulders. In jerk, kettlebell is driven from shoulder to arm length overhead. Keep wrist straight during catch and arm extension. Also keep arm close to body during catch.

Classification

 Utility: Power
 Mechanics: Compound
 Force: Pull & Push

Force (Articulation)

Dynamic

Static

Main Menu | Exercise & Muscle Directory | Olympic Lifts | Kettlebell Exercises