- Clean and Jerk kettlebell
over head. Stand with feet far apart; leg on side of kettlebell
should be placed behind and opposite foot should be positioned
forward. Arm should be fully extended upward supporting kettlebell.
- Squat down by flexing knee and hip of front leg. Allow heel
of rear foot to rise up while knee of rear leg bends slightly,
until it almost makes contact with floor. Return to original
standing position by extending hip and knee of forward leg. Repeat.
Clean and Jerk weight with opposite arm and squat with other
- Knees should point same direction as feet throughout movement.
Heel of rear foot can be kept elevated off floor throughout movement
as shown. Keep torso upright during squat; flexible
hip flexors are important. With feet further apart: Gluteus
Maximus is emphasized, Quadriceps are less emphasized. Wrist
supporting kettlebell should be held straight.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle