- Clean and Jerk kettlebell
over head. Stand with arm fully extended upward supporting kettlebell.
- Step back with leg on opposite side of kettlebell while bending
supporting leg. Plant forefoot far back on floor. Lower body
by flexing knee and hip of supporting leg until knee of rear
leg is almost in contact with floor. Return to original standing
position by extending hip and knee of forward supporting leg
and return rear leg next to supporting leg. Repeat. Clean and
Jerk weight with opposite arm and lunge on other leg.
- Keep torso upright during lunge; flexible
hip flexors are important. Forward knee should point same
direction as foot throughout lunge. A long lunge emphasizes Gluteus
Maximus; short lunge emphasizes Quadriceps. Wrist supporting
kettlebell should be held straight.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle