1. Start by standing with your feet shoulder-width apart, knees slightly bent. Position a kettlebell between your feet.
2. Bend at the hips and knees, grasp the kettlebell handle with one hand. Make sure your back is straight and head is facing forward.
3. In a swift and fluid motion, pull the kettlebell upwards by extending your hips and knees, simultaneously pulling with your arm, keeping the kettlebell close to your body.
4. Rotate your wrist as the kettlebell rises to the level of your shoulder, allowing the kettlebell to roll to the outside of your arm and rest against the outer part of your forearm. You should now be in a standing position with the kettlebell in a racked position at your shoulder.
5. From the clean position, perform a dip by bending your knees slightly, then explosively extend your knees and drive through your heels to upwardly jerk the kettlebell overhead to full arm extension.
6. Finish the move with the kettlebell locked out overhead and your arm straight. Your wrist should be in a neutral position, and your body should be in a straight vertical line.
7. Lower the kettlebell back to the racked position at your shoulder, then to the starting position on the ground between your feet in a controlled manner.
8. Repeat the movement for the desired number of repetitions before switching arms.
Make sure to keep the core engaged and back straight throughout the movement, and avoid arching your lower back when lifting the kettlebell overhead. Practice the clean and jerk movement with a lighter weight to master the form before moving on to heavier kettlebells.
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