The Clean and Jerk is a whole body exercise that is designed to develop your grip and core strength, as well as the whole posterior chain – calves, hamstrings, glutes, lower and mid back.
Hold a kettlebell by the handle.
Clean the kettlebell to your shoulder. Rotate your wrist, palm faces forward. Dip your body by bending the knees, keeping your torso upright. Immediately reverse direction. Press the kettlebell overhead. Keeping the weight overhead, return to a standing position.
Lower the weight to the floor to perform the next repetition.