Kettlebell Clean and Jerk

Twelve weeks to one lift: a clean day, an overhead day, and a day that joins them. One bell, three days a week.

Weeks: 3 12 weeks · with a trainer
Days a week: 3
Level: Intermediate
Gear: One kettlebell you can press five times each side, and room overhead. A second, lighter bell is useful for the jerk in the first weeks and is not required.

The sessions Three days a week

Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.

The clean is a swing that ends at your shoulder: keep your elbow close and let the bell roll round your hand rather than flip over it. Rest 90 sec.

Jerk: dip, drive, then drop under the bell and catch it on a straight arm. If your arm is pressing it out, the bell is too heavy for today.

Every rep is a clean, a breath in the rack, then a jerk. Set the bell down between sides. Rest 2 min between sets.

Get all 12 weeks free with a trainer.

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