Kettlebell Clean & Jerk Workout Plan

If you're looking for an exercise that works almost every major muscle in your body, that helps develop strength and explosive power and that will attract onlookers in the gym, you've chosen well with the kettlebell clean and jerk. The beauty of kettlebell clean and jerks is that due to working so many muscles, they can fit into any of your workouts. The technique can be difficult to master though, so it's vital you learn the move inside and out before implementing it into your routine.

  1. Technique and Basic Routine

    • Grasp a kettlebell in one hand and swing it back through your legs as if you we're doing a swing, then lift it forcefully up to your shoulder. Dip your knees slightly, then quickly straighten them, using the force generated to give you a boost while you forcefully press the bell straight overhead until your arm is locked out. Return to the start position. Kettlebell coach Steve Cotter recommends performing this move with two kettlebells at the same time -- one in each hand -- and aiming for 10 sets of 10 reps with just 30 seconds between each.

    Basic Strength Workout Routine

    • Once you're familiar with the clean and jerk technique, introduce it into your current weight training or kettlebell routines. The clean and jerk works your hamstrings, quads, shoulders, lower back, upper back and arms on its own, so works well when combined with other multi-joint movements. Combine it with double kettlebell front squats, single-arm or double-arm swings, and kettlebell rows. Perform these four exercises back to back in a circuit-style without rest. To build strength, stick to sets of five to eight reps using a bell weight you find challenging. Rest for 90 to 120 seconds between circuits and complete three to six rounds.

    The Time Test

    • If you've got 10 minutes, you've got time for a killer kettlebell clean and jerk workout. Master kettlebell coach Jon Engum recommends replicating a kettlebell sport challenge -- the 10-minute test. Set a timer for 10 minutes and complete as many clean and jerks as you can. You can switch hands whenever you like and put the bell down if you need to, but the clock must keep going. If you do less than 50 to 60 reps, your bell's too heavy and if you get more than 120 reps, you went too light, Engum notes.

    Fat-Loss Workout

    • Clean and jerks are perfectly suited to fat-loss routines, as they work so many muscles, put your body under a high degree of stress and work your cardiovascular system, notes Steven Matthews of North Carolina Kettlebells. For a tough-fat loss workout, kettlebell coach Mike Mahler recommends performing three sets of 15 to 20 clean and jerks three times per week, with just 90 seconds of rest between each. Include these as part of a total-body workout, or mix them in with high-intensity cardio drills such as hill sprints, burpees or jumping rope.