Two Ways to Use the Kettlebell Clean and Jerk for Building Mass and Power

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The kettlebell clean and jerk is wonderful for building mass and power If you use it in a manner that is conducive to such goals.
Kettlebell sport is all about energy conservation. Not about building mass.
If you want to build mass and power try these two ladder sets when you train your kettlebell clean and jerk.
and visit my muscle building programs at www.kbmuscle.com
LADDER A. at beginning. 0:05
.Clean, jerk, jerk combo x 3. rest/ pause
x2, rest pause,
x1.
That is 1 set of 12 jerks and 6 cleans.
You can do 4 to 8 sets of it.
LADDER B. at 1:24
Clean and Jerk 5 reps, rest pause.
4 reps rest
3 reps , rest,
2 reps rest
1 rep.
This is 15 reps in a short period of time.
Do 3 to 6 sets of this.
Joe
Swing This Kettlebell Club
www.swingthiskb.club
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9 июл 2024

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Комментарии : 104

@Revolg88 4 года назад

Any individual I ever see doing kettlebell jerk and/or clean, they always have a belt. Are these exercises OK to do without a belt?

@kettlebellmusclegain 4 года назад

Yes. Belts are mostly for long sets of KB sport but check this video. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kvWy8TGLOvQ.html

@SlickRieck Год назад

hearing you say you have a long torso and short legs is a relief, me too man, I always feel like I'm not getting deep enough so it's good to see someone nailing it anyway

@muhammadyehia4729 3 года назад

Good training as usual ! Thanks

@kettlebellmusclegain 3 года назад

Welcome!

@laurentrenaud1230 4 года назад

Beast ! 👍💪 Nice way to show that technique is adaptable to everyone and to every goal. 🏋

@kettlebellmusclegain 4 года назад

Thank you yes thats the beauty of Kettlebells and A Brain!

@johnpollock4271 4 года назад

Nice video joe. Great technique bud 👍💪😊

@kettlebellmusclegain 4 года назад

Thank you.

@ANTWNAS1975 4 года назад

I will try it tommorow. Looks great Flow

@kettlebellmusclegain 4 года назад

Thanks just a strict powerbuilding workout

@luisantoniozr5509 3 года назад

Impressive physique.....i have seen a lot of kb workouts, many as cool and useful as yours, but never seen a formal method or book to get a physique like yours, not qualified kb coachs in my zone.

@kettlebellmusclegain 3 года назад

Thanks.Check out my programs at WWW.KBMUSCLE.COM !

@zanmato86 4 года назад

I like the sound of this one. Will try it this week.

@kettlebellmusclegain 4 года назад

Cool..pick a or b for a day. 2 or 3 days later, do the other one.

@zanmato86 4 года назад

Swing This Kettlebell and Strength would you pair this with some squats or do you just do this as a session?

@kettlebellmusclegain 4 года назад

Pair with squats would be fine. Ive done it often

@zanmato86 4 года назад

Swing This Kettlebell and Strength cool, looks like a good session 👍🏻

@jeremywilliams5747 4 года назад

I just did 4 rounds of A and 3 rounds of B. Followed it up with some farmer/rack/overhead carries. My upper back and shoulder are already on fire. Thanks!! I’m saving to do a month of coaching with you.

@kettlebellmusclegain 4 года назад

Love to hear that! Id be happy to help!

@ahmadelshbasy3222 2 года назад

How its going my friend

@kettlebellmusclegain 2 года назад

Very well!

@lucarets8354 4 года назад

Nice. I want to improve my LC (just started). Most struggle is the double clean. Any tips on how to improve the drop so the bells will not clash? Highly appreciated! Keep up the good work💪🏻

@kettlebellmusclegain 3 года назад

Hi luc shoot me a message at Instagram.com/swingthiskettlebell

@Scorpy2303 4 года назад

Another savage vid brother 💪🏾! I’m training like every second day sometimes more with kettlebells! Should this workout be a day in itself or would u throw this in as a finisher? Now I’m only back training with kb the last six months and my heaviest bell is 24 kg but have 2 x 20 kg bells! Cheers

@kettlebellmusclegain 4 года назад

Thanks. You could do either. As a fibiaher one round is cool as a workout ,you'll need many rounda.

@alteSchuleRap 2 года назад

Thanks for providing us with your knowledge man. You look like the incarnation of a human tank. I am currently finishing Simple from Pavel's Simple and Sinister program. After that I plan to switch to two bells. Clean & Jerk and/or Press will be definitely part of my regimen. One question though: What brand are your green shoes? *subscribe*

@kettlebellmusclegain 2 года назад

Hello. They are merrel trail glove 5s

@TheProchargedmopar 3 года назад

👍💪

@KateJohn2013England 4 года назад

Hi mate, good video as always. Daft question, do you use the belt because of how heavy the weight is? Take care, stay safe. John.

@kettlebellmusclegain 4 года назад

Not at all. Yes weight and stability for launch. During jerk

@kettlebellmusclegain 4 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kvWy8TGLOvQ.html

@KateJohn2013England 4 года назад

@@kettlebellmusclegain Thank you Joe and thank you for the link. Stay safe, take care mate.

@dr_spacepirate 4 года назад

Great videos. Thank you. I have a question. I have 2 kb of same weights but different shape. Do you think double kb cleans and jerks using those are okay.? I ask this, because i don't see many videos where people use different shapes of same kb weights.

@pike815 4 года назад

Of course just alternate the sides

@kettlebellmusclegain 4 года назад

its fine. use what you have,

@cynnoshah 4 года назад

❤❤❤❤🔥🔥🔥🔥🔥🔥

@kettlebellmusclegain 4 года назад

Thanks!

@aubreygmcghee 3 года назад

How does long cycle compare to hard style? I entertaining the idea of long cycle. I am currently doing hard style and I also run. I like the idea of cutting out the running and trying to increase the cardio affect of my kettlebell routine to save time overall on my exercise. Would I still get decent cardio or is it better to keep doing what I am doing?

@kettlebellmusclegain 3 года назад

Long Cycle meand Clean and Jerk in KB sport comp terms. Not time ot duration of ecercise.

@aubreygmcghee 3 года назад

@@kettlebellmusclegain Sorry I meant to say kettlebell sport as in going for many reps over a period of time vs a set hard style training program of 10 sets of 10 for example.

@francis7999 2 года назад

Do you have any tips on how to avoid lower back pain and pain in the thoracic back region when doing a double kettlebell jerk? Also, what are the form differences in the kettlebell sport double jerk and the hardstyle double kettlebell jerk?

@kettlebellmusclegain 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kvWy8TGLOvQ.html hope this helps

@cucciafr68 2 года назад

In terms of lower back pain when doing any type of kettlebell exercises it is important to engage the glutes and your core while working out. These muscles help brace against all that load so that your lower back doesn't. Towards the end of workouts I can start feeling it in my lower back and I know that is a cue that my form is slipping a bit. For the thoracic it might be a similar issue with your lats but I am not as experienced with this issue. Hope this helps.

@stephenpichurski5985 Год назад

Also be aware that you always feel it in the weekest part of the chain, so that pain might just be a week spot in your lower back. Listen to your body and if you need to give it a break for a few days do it.

@a_fuckin_spacemarine7514 4 года назад

I like to train this about once a week, sometimes twice, you think that's enough?

@kettlebellmusclegain 4 года назад

Thats what I do ;)

@dimble3 3 года назад

Well, I'm doing this after my pressing

@kettlebellmusclegain 3 года назад

Good choice.

@gusjeazer 3 года назад

Is it advisable to do this exercise with kettlebells of different weights?

@kettlebellmusclegain 3 года назад

It is possible. Try to keep the weights close though. Like 20 and 22kg. But probably not 24 and 32kg

@IgnatiusCheese 4 года назад

I have one 36 pound kettleball, my gym closed, what can I do to get jacked with it

@kettlebellmusclegain 4 года назад

Check some of my kettlebell workout playlists for single bells. At some point you'll need heavier.

@TheSuperMerc 4 года назад

Can the same effect be achieved with a strict press instead of a jerk?

@kettlebellmusclegain 4 года назад

Upper body more of focus with strict press. And less weight used overall. But can do them all. Strict, push press and jerk!

@marcellusbarnes4752 4 года назад

Just tried these tonight with my 16s, murdered me. How many times per we do you train with these reps?

@kettlebellmusclegain 4 года назад

Cool glad to hear! Pick one for 1 day, the other for a day 2 to 3 days later. Thats what I'm doing now.

@marcellusbarnes4752 4 года назад

@@kettlebellmusclegain Okay that makes sense, I just did both x4 so spacing them out a few days is perfect, thanks man!

@kettlebellmusclegain 4 года назад

Youre welcome!

@traaaab 4 года назад

Can you apply this with only one KB? I only got one 24kg and one 16 kg KB

@kettlebellmusclegain 4 года назад

Absolutely. Rock it out

@jimmoyna 4 года назад

just curious as to the weight of the bells you are using here--- on the 5,4,3,2,1 part

@kettlebellmusclegain 4 года назад

Usually 2x28kg. Sometimes 2x24kg.

@kettlebellmusclegain 4 года назад

This video 5 to 1 ladder is 2x28kg.

@kettlebellmusclegain 4 года назад

Modify for your experience and goals.

@TheBeardedDane 2 года назад

Hey What shooes Are those?

@kettlebellmusclegain 2 года назад

First ones are Xero . second ones are merrell trail glove 5

@TheBeardedDane 2 года назад

@@kettlebellmusclegain cool.. Thanks

@slapndbass 4 года назад

Idk if I should thank you or be upset with your techniques but the 24kg iron cast kbs feel light weight. Im strong but with technique and acquiring a new skill. Ima have to spend some cash and move onto heavier kettlebells.

@kettlebellmusclegain 4 года назад

Angrily thankful? Thats fine Hahha. Glad to hear that.

@slapndbass 4 года назад

@@kettlebellmusclegain i took 3 weeks off. joint pain,and was taking care of my dad who's recovering from covid-19 (he's good now) so I went to the garage saw my brother had my kbs well chalked up and just warmed up with my iron 16kg and my 16kg competition and just went for the 24kg cleans. No wrist/forearm pad need it. Swear I almost launched the kb over my head. Told you tried the conjugate method for kettlebells. I was just lifting for speed lightweights and it transfers beautifully over to explosive power for heavy weights. Guess im a have to focus on high reps for hypertrophy. Thanks for the tips man. They've been helpful. I got a 18 inch wooden Dowell and use it to connect the 2 24kg kb and do 1 arm lift kettlebells deadlifts.

@kettlebellmusclegain 4 года назад

Cool. Thats kinda what I do with instagram currently.

@slapndbass 4 года назад

@@kettlebellmusclegain re upload that onto tiktok. I see a lot of bad information on there. Its like if I start calling myself a kettlebell expert after 3 months experience on there.

@jeremiaha5167 3 года назад

Sir. Honest question: How much your physique is a result of kettlebells and how much a result of heavy weights?

@kettlebellmusclegain 2 года назад

last 2 years 100% KB. prior to that 80to 85% kb mace and bulgarian bags with barbells as a supplement

@jeremiaha5167 2 года назад

@@kettlebellmusclegain - Thank You

@kettlebellmusclegain 2 года назад

Of course. Checknout some of my programs at WWW.KBMUSCLE.com

@sergszns 2 года назад

Shits tough with 2 36lbs

@Diogenesssssssss 2 года назад

Trying to destroy my spine is how I'm learning to do the long cycle :)

@kettlebellmusclegain 2 года назад

no dont do that! Keep tension in abdomen and glutes during. Launch and undersquat

@Diogenesssssssss 2 года назад

@@kettlebellmusclegain it was a joke but i need to work on my tension to be honest. Thanks for the advice joe!

@kettlebellmusclegain 2 года назад

I figured. ;)

@laurentrenaud1230 4 года назад

You really should try Arseny Zhernakov's belts for kb ! www.32kg.pro instagram.com/labofchampions/

@pocketsuperman7108 3 года назад

How do you train those bad ass legs? There must be barbell involved.

@kettlebellmusclegain 3 года назад

0% barbell for the past nearly 2 years .and 10 % barbell since 2009. This channel is full of what I Do for them. Peoppe dont realize how well KB works.

@pocketsuperman7108 3 года назад

@@kettlebellmusclegain thanks, just subscribed!

@kettlebellmusclegain 3 года назад

Thanks Most of my recent programs have been WWW.KBMUSCLE.com building more right now after tests.

@andrewtanczyk4009 5 месяцев назад

Two different color kettlebells. Two different weights? I’m sure it’s only 5lbs off on weight.

@kettlebellmusclegain 5 месяцев назад

Nah they're the same just one was painted differently

@andrewtanczyk4009 5 месяцев назад

@@kettlebellmusclegain oh, ok. I’m tight right now with the money so I was thinking about getting two kettlebells that are 2kg / 4.4lbs from each other and use those. Keep moving up in weight. I used to have the cast iron but gave them away. Now I plan on getting the competition kettlebells.

@andrewtanczyk4009 5 месяцев назад

The titan competition kettlebells are $100.00 less than the kettlebell kings. Definitely going to get the Titan kettlebells.

@kettlebellmusclegain 5 месяцев назад

Absolutely will be fine. Unless your a very experienced user it won't really matter. Get what you can afford !

@andrewtanczyk4009 5 месяцев назад

@@kettlebellmusclegain I got rid of the cast iron kettlebells and started lifting. Yet I’d like to get these competition kettlebells. They seem much more user friendly

@jasonwelsh417 2 года назад

Resting isn't a rest pause

@kettlebellmusclegain 2 года назад

Then Pausing isnt rest/pause. This is mostly focused on training B. Which is adapted from Trudels DC Training with taking up to 15 belly breathes to finish a set of 15 reps. kB sport and bodybuilding is vastly different . the pauses which are mini rests, allow heavier weights ro be used next time.since I was able to hit 15 reps. Ill use heavier weights next time. Once again the goal is KB sport specific STRENGTH and size. Id also be happy to hear your thoughts.

@pike815 4 года назад

Thanks Joe, please ditch the coverings though

@kettlebellmusclegain 4 года назад

Oh just thinking of people in my family, no big deal !.......

@slapndbass 4 года назад

Make a tik tok account this and tik tok is the only social media I use. You can get more followers there to bring them to your RU-vid channel

@kettlebellmusclegain 4 года назад

It sucks that theres so many media venues out there. How would you incorporate it as what I do? If you dont mind . how will it help ?

@slapndbass 4 года назад

@@kettlebellmusclegain ok so the max youre allowed to upload are 60 sec long videos. You mainly do quick informative kettlebell tips. You're smart enough to compress it down to 1 minute clips. What you could is informative entertaining tips there and inform the video viewer to go over to your RU-vid channel for more detail video and you can also live stream from tiktok. You can link your RU-vid channel and Instagram on there. California just reclosed so im sure people that are gonna be stuck at home with their kettlebells will be browsing and come across your videos. Make one start uploading some of these small clips and im sure some of us on here have tiktok. We can help you grow there.