DOUBLE KETTLEBELL CLEAN AND JERK

Description

The double kettlebell clean and jerk is a great exercise that develops explosive power and strength throughout your entire body. It works your hips, legs, back muscles, core and your shoulders. As such it is a brilliant all round conditioning exercise.

Step-by-step

1. Pick up two kettlebells of appropriate weight, with one in each hand and let them hang downwards in between your legs.
2. Bend your knees and bend forwards at the hips, while ensuring your back remains straight.
3. Swing the kettlebells gently between your legs to gather a little momentum and squat down, then when the kettlebells swing forwards, immediately stand up straight, pulling the kettlebells upwards in a shrugging motion coming from your shoulders, ensuring that you keep your upper arms tucked in by the side of your body.
4. Once the kettlebells reach the level of your hips, using an uppercut type motion, pull them upwards further towards your shoulders so that they end up resting between your forearms and biceps, with your fists near your midline, ensuring your back and core muscles remain engaged throughout the movement.
5. Ensuring that it is all one fluid movement, when the kettlebells reach the level of your shoudlers, bending your knees slight, push press the kettlebells up and over your shoulders, so that you arms are extended.
6. Pause briefly then let the kettlebells drop back down between your legs.

Progression tips

It is important that when you are cleaning the kettlebell upwards that you do not swing it around, rather lift it upwards using your hips, back and shoulders. If you swing it around an arc, then you will not be fully engaging the muscles and you will not have the kettlebell under control. A good way to ensure that you are lifting the kettlebell rather than swinging it around, is to do the exercise facing a wall, just less than an arms length away from it. This way, if you swing the kettlebell around then it will hit the wall in front of you. To avoid swinging the kettlebell, keep your upper arms tucked in against the side of your body and ensure that your back and core muscles are engaged and ensure the move originates from your hip flexion. It is important that when you jerk the kettlebells up and over your shoulders, that you bend slightly at the knees and then drive upwards.