Kettlebell Clean & Jerk: What are the Benefits?
The benefits of kettlebell clean and jerk are many. First of all it helps to develop your upper body strength. You will improve your grip strength, which is very important for any type of lifting activity such as weightlifting or Olympic lifts. Also, you will strengthen your core muscles, which are essential if you want to perform other types of exercises like squats or deadlifts. Finally, you will build up your endurance and muscular power.
If you want to get stronger in the snatch, clean and jerk is a great way to do so. If you have never done it before, then I recommend doing it at least once every week.
It’s not difficult either; just make sure that you practice the technique correctly!
How to Perform Kettlebell Clean And Jerk?
To perform kettlebell clean and jerk properly, you need to use proper form. To start off with, you need to keep your back straight when performing the exercise. Your arms should be held close to your body throughout the movement. Don’t let them move forward too much while performing the lift because this may cause injury and could result in losing balance.
As in the case of the swing, you should start off by bending your knees and hips first. Your shoulders should be relaxed as you grip the kettlebell firmly.
The movement begins by extending your hips and knees so that the bottom part of your foot is fixed to the floor. At this point, the kettlebell should be gripped by wrapping your thumb around it. Your elbow should be close to your body during this process.
Then you should swing the kettlebell back between your legs. You shouldn’t move your upper body; instead, move only from the hips.
Once the kettlebell reaches your knees, it should be pushed up and swung forward in one motion. The momentum of the kettlebell will help you to lift it up to chest height. It could even go higher if you want. After you have grabbed the kettlebell and got it to your chest, you should go ahead and jerk it overhead.
You should practice the exercise slowly first to get your body used to the movements. Try to master it slowly before going for quick repetitions.
Try to jerk the weight at the highest point in order to get more momentum into it. This will help you go from a dead stop position to having the kettlebell at the top position in one smooth movement.
The key is to get your body used to the movement and gain momentum.
Kettlebell Clean & Jerk Muscles Worked
Many people are not sure about which muscles are targeted when doing the kettlebell clean and jerk exercise. The following muscles are targeted by this exercise – trapezius, biceps, brachialis, wrist flexors, forearm extensors, rectus abdominis, posterior deltoid, gluteus maximus and hamstring.
The muscles that are used most during this exercise are the trapezius, biceps, brachialis, wrist flexors and forearm extensors. Your core and buttock muscles also play a role in keeping your body stable while doing this lift.
When doing this exercise, you should be focusing on keeping your core tight and your glutes squeezed in order to protect your spine. These muscles work as stabilizers when performing this exercise.
Kettlebell Clean and Jerk – Common Errors and Fixes
One of the common errors that kettlebell lifters make is flexing their arms while they perform this exercise. This takes away the momentum of the lift and can cause a jerking motion in your body.
Instead of flexing your arms, keep them as straight as possible. This will help you get into a position where you are able to move the weight with more ease.
Another common error is bending your elbows. This takes a lot of the momentum out of the movement and can cause the kettlebell to drop quickly after it has been lifted off of the floor.
If your elbows are bent, then there is no tension in your forearm extensors. This means that you will not be able to hold on to the weight for as long.
To fix either of these problems, you should practice the movement slowly. This will give you enough time to master the form before going for any heavier weights.
Kettlebell Clean and Jerk – Conclusion
The kettlebell clean and jerk is a great exercise because it works your whole body. It uses your legs, butt, back and arms while strengthening your core.
This is a good exercise for endurance, power and strength.
Once you have mastered the technique, you can work your way up to heavier weights. This will challenge your muscles in a new way and give you the strength and endurance that you need for your other workouts.
The kettlebell clean and jerk is a very safe exercise as long as you are using the right technique. It can be a little tricky if you have not done it before so it is best to practice the form first.
Take your time and focus on each movement in order to protect your back.
Kettlebells are a great addition to any home gym and this exercise is a must know. This exercise will sculpt and tone your whole body while giving you a great cardiovascular workout.
These are just some of the many benefits of kettlebells.
Do you want a workout that is fun and gets great results?
Then try using kettlebells.
You can find kettlebells at most sporting goods stores and even some large department stores. They come in a variety of weights so you can choose the ones that are right for your fitness level.
Having a goal in mind will help you to choose the right weight for you.
So what are you waiting for?
Start perfecting your kettlebell clean and jerk technique so you can get the body of your dreams!
The kettlebell clean and jerk is a great exercise that engages many muscles in your upper body while strengthening your core. This exercise will tone and sculpt your whole body.
Find more exercise guides here!
Sources & references used in this article:
Breaking Muscle by B Taylor, RL Movement – breakingmuscle.com
How We Learn by J Pilotti – breakingmuscle.com
Your Lifestyle Choices Are Killing You And Your Children by J Precel – breakingmuscle.com