# Kettlebell Clean and Jerk

URL: https://heatsy.app/ex/kettlebell-clean-and-jerk

Also known as: KB Clean and Jerk, Kettlebell Long Cycle

Body region: Shoulders, Legs, Glutes, Arms

## Muscles

- Main: Deltoid, Gluteus Maximus, Triceps
- Helps: Serratus Anterior, Trapezius, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Biceps Femoris, Semitendinosus, Gastrocnemius
- Holds: Erector Spinae, Rectus Abdominis, External Oblique, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Kettlebell

## Technique

1. Stand with feet about hip-width apart and two kettlebells on the floor just in front of you.
2. Hinge at the hips, take the handles, hike the bells back between your legs, then snap the hips forward to bring them up to the rack position at your chest.
3. With the bells resting on your forearms, dip a few inches by bending the knees while the torso stays upright.
4. Drive up hard with the legs and, as the bells float upward, dip under them a second time to lock the arms out overhead.
5. Stand up fully with the arms locked, then lower the bells to the rack and let them drop between the legs for the next clean.

### Cues

- Learn the swing and the single clean before adding the jerk, and start light.
- Keep the bells close to your body on the clean so they roll onto the forearms instead of banging the wrists.
- Let the legs do the work; the arms only finish the lockout.
- Brace the core at the top so the lower back does not arch.

### Common mistakes

- Pressing the bells up with the arms instead of driving with the legs.
- Leaning back with an arched lower back at lockout.
- Letting the bells swing wide and crash onto the forearms.
- Rounding the back as the bells drop between the legs.

## Variations

- [One-Arm Kettlebell Clean and Jerk](https://heatsy.app/ex/one-arm-kettlebell-clean-and-jerk)

## Alternatives

- [Kettlebell Swing](https://heatsy.app/ex/kettlebell-swing)
- [Clean and Press](https://heatsy.app/ex/barbell-clean-press)
- [Dumbbell Snatch](https://heatsy.app/ex/dumbbell-snatch)