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  • Kettlebell Hang Clean And Jerk

    Hold kettlebells just above knees with slight bend in hips and knees.
    Explosively pull kettlebells to shoulders, catching it in a partial squat.
    Stand tall and press kettlebells overhead until arms are fully extended.

  • Kettlebell Hang Squat Clean And Jerk

    Hold kettlebell between legs with slight knee bend and flat back.
    Pull kettlebell explosively to shoulder, catching it in a squat position.
    Stand tall, dip slightly, then drive up to press kettlebell overhead.

  • Kettlebell Single Arm Clean And Jerk

    Hold kettlebell between legs with one hand, hinge slightly at hips.
    Pull kettlebell upward to shoulder, catching it in rack position.
    Dip at knees, then drive upward to press kettlebell overhead.

  • Kettlebell Single Arm Hang Clean And Jerk

    Hold kettlebell in one hand at thigh level with slight knee bend.
    Pull kettlebell explosively to shoulder, catching it in rack position.
    Dip slightly, then drive upward to press kettlebell overhead.
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