Double Kettlebell Clean to Push Jerk

Instructions for proper form

1. Stand with your feet shoulder-width apart and kettlebells on the floor between your feet. 2. Slightly bend your knees and hinge at your hips to grasp the kettlebells with a pronated grip. 3. Keep your chest up, back straight, and shoulders retracted as you begin the clean. 4. Explode through your hips while pulling the kettlebells upwards, keeping them close to your body. 5. Drop under the kettlebells as they reach about shoulder height, rotating your wrists to catch them in a racked position at your shoulders. 6. From here, press the kettlebells overhead until your arms are fully extended. 7. Lower the kettlebells back to the racked position and repeat the movement for desired reps, maintaining a smooth continuous motion.

Common mistakes to avoid

1. Not hinging at the hips leading to a squat instead of a hip hinge. 2. Letting the kettlebells drift away from the body, increasing strain on the shoulders and back. 3. Rushing the motion which can lead to poor form and potential injury. 4. Failing to engage the core, putting unnecessary strain on the lower back. 5. Pressing overhead with insufficient shoulder stability.

Benefits

Specific benefits of the exercise

1. Builds shoulder strength and stability through ballistic and dynamic movement. 2. Improves coordination and athleticism. 3. Enhances power generation from the lower body through the hip hinge.

Expected results and timeframe

With consistent training 2-3 times per week, you can expect increased shoulder strength, improved core stability, and enhanced overall power in 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to enhance their shoulder strength and explosive power, as well as athletes involved in sports requiring explosive movements.

Scientific studies supporting its effectiveness

Ballistic exercises like the kettlebell clean and jerk have been shown to improve strength, power, and motor performance according to studies in sports science literature.

Variations

Beginner modifications

1. Begin with a single kettlebell to simplify the movement. 2. Use lighter kettlebell weights up to 50% of your body weight. 3. Break the movement into two phases: practicing the clean and push press separately before combining them.

Advanced progressions

1. Increase the kettlebell weight as strength and technique improve. 2. Incorporate a split jerk for advanced shoulder and leg coordination. 3. Perform the exercise on an unstable surface for increased core engagement.

Integrations

Complementary exercises

1. Shoulder Press to develop upper body strength. 2. Kettlebell Swings for explosive hip drive. 3. Planks or other core stability exercises to support overall body mechanics.

Super set recommendations

Super set with push-ups or pull-ups for a full upper-body workout, promoting endurance and strength in interspersed muscle groups.

Sample workout routines

A sample workout could include: 1. Warm-up: 5-10 minutes of dynamic stretching. 2. Double Kettlebell Clean to Push Jerk (3 sets of 8-10 reps). 3. Kettlebell Swings (3 sets of 12-15 reps). 4. Shoulder Press (3 sets of 8-10 reps). 5. Cool down with static stretching.

Exercise combinations

Combine with kettlebell snatches or thrusters for a comprehensive kettlebell workout targeting multiple muscle groups.

Best time to do this exercise in your workout

Incorporate this exercise near the beginning of your workout after your warm-up, as it requires a high level of energy and focus for optimal performance.