Double Kettlebell Clean And Jerk
When you think of jerks, you often have a negative connotation, but kettlebell jerks are a different kettle of fish. A kettlebell jerk is all about power, strength, and conditioning.
A ballistic movement is used to build strength quickly and target your excess fat. This is a great exercise for creating a full-body workout.
The kettlebell workout will get your metabolism working and help you to burn your fat while you are bulking up.
Rating of Difficulty
This is one of the hardest kettlebell movements to master. If you have not become adept at kettlebell workouts, then we would recommend waiting on this one or just do other beginner kettlebell workouts.
Practice some of the other kettlebell workouts until you gain some experience with them, and then move onto this one.
Once you have mastered the technique, you will only find benefits from this workout, but you do need to be precise and tackle this clean and jerk with care.
What Muscles Does This Workout Target?
This is a dynamic and total-body workout.
With a clean and jerk, you will be targeting your hamstrings, glutes, quadriceps, anterior chain, upper back, traps, lats, shoulders, upper chest, and triceps.
How Often Should I Perform This Workout?
This is an intense workout. You will add this exercise to your regular workouts to build muscle fast, but you do need time to rest your muscles in between.
We would recommend incorporating this into your routine once a week. You can add more to this, but you are not going to see any additional benefits.
Step by Step
Start by ensuring that you have enough room to perform this exercise.
You need a lot of room to be able to swing the kettlebells around you so you should ensure that you have a wide open space to exercise in.
You should also make sure that you are wearing the correct clothing and are fueled up for your workout.
- Place two kettlebells in front of you. They should both be in front of your feet. You should stand with your feet far enough apart to swing the kettlebells through them.
- Squat down and pick up both kettlebells, one in each hand. As you pick the dumbbells up, let your arms hang loose and swing the kettlebells backward through your legs. This is to help you gain momentum for the forward swing.
- Swing the kettlebells forward an up. Bend your elbows and end with your fists on your shoulders with the kettlebells hanging to each side. Use your legs to help you gain thrust.
- Bend your knees slightly. Push up with your thighs and, at the same time, push up your arms towards the ceiling (or sky).
- When your kettlebells are fully extended upwards, lock your elbows. You should then lock your knees to finish this phase of the movement, bringing your feet closer together to stand up straight.
- Bring the kettlebells back down to your shoulders.
- Bend your knees slightly and move your feet further apart so that you can swing the kettlebells through them once again.
- Reverse your movement from earlier and swing the kettlebells forward and back down through your legs. As you swing the kettlebells down, bend your knees slightly to take some of the impact of the weight and swing.
- Repeat the previous steps to jerk the kettlebells once again. You should repeat this 3-5 times.
This is a great workout for your entire body. If you are combining this exercise with others, then be careful to not do it on days where you are performing other snatches.
This is a ballistic exercise and it is intense. If you want to add strength to your routine, then this exercise is the way to go.
Kettlebell clean and jerk exercises are great for athletic movements. Adding this to your regular routine will help you with sprinting, jumping, tackling, and anything involving body rotation.
You will find that you can sprint faster and jump higher after doing this regularly. The fact that you are using two kettlebells instead of one barbell also means that you work your coordination by moving two independent objects at the same time.
Adding kettlebells to your workout regime is a great way to improve your speed, strength, and power.