In an earlier article we discussed the differences, benefits, and training considerations between the clean and press vs the clean and jerk. In this article we will take things one step further, comparing the kettlebell clean and press vs kettlebell clean and jerk, specifically:
- Exercise Description
- Different Technical Styles of Cleans and Jerk/Presses
- Differences and Training Considerations
- Programming Tips (Sets, Reps, and Loading)
Kettlebell Clean and Press
Below is a video by a lifter demonstrating the kettlebell clean and press. Note, the lifter does not rebend their knees or hips after the drive phase of the press, therefore increasing the demand on upper body strength to finish the lift at a higher point. Two common pressing options are the kettlebell strict press and the kettlebell push press.
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Kettlebell Clean and Press with a twist: Get a pair of Kettlebells that you can do 15-20 reps of clean & press (24kgs for me) and try this kettlebell sequence: High Pull – Flip – Clean and Press Best for sets of 5-8 reps. Note: make sure you can do basic flips first The added movements make the basic clean and press harder but definitely more fun. Don't forget to have fun with bells after you do your basics. Training should be progressive but at the same time fun. #kettlebellroutine #kettlebellworkouts #kettlebell #kettlebellcircuit #kettlebellcircuits #kettlebellcleanandpress #kettlebellhighpulls
In this video, the lifter is performing the kettlebell clean and press (strict press) during a challenging complex.
In this video, this lifter is performing a very raw looking kettlebell clean and press (push press). Note, the technique in the clean and press is not 100%, however the lifter is able to use the lower body to drive the press upwards overhead.
Kettlebell Clean and Jerk
Below is a video by a lifter demonstrating the kettlebell clean and jerk. Note, that in the jerk movement the lifter is able to rebend the knees and hips after the drive phase to receive the kettlebell a overhead at a lower fixation point, potentially increasing the efficiency and maximal loading abilities.
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First attempt this year at #longcycle with 28+28kg this year. Glad to knock off some rust and really get back into some serious training. Competition is what can start the fire back up and make it burn bright!!! Glad to be back in the sport and lifting with good friends around supporting and there to push you forward. Thank you to my wife @jac_d_thatsme for being there today. Back to work on Monday, not my best performance on the platform but happy I did it. Results: Longcycle 28+28kg 6mins 36 reps. Note: rapid weight loss can kick your butt in a power endurance sport. HR was high to quick, dehydration also take a toll on the body. #kettlebell #kettlebellsport #girevoysport #girevik #kettlebellcleanandjerk #spiderman #weightlifting #cleanandjerk #lovetolift #justlift @virusintl – awesome shorts!!! #virusintl #thepassionthatdefinesyou @viknperformance – kick ass chalk #neverleavehomewithoutit
In this video, the athlete is performing kettlebell clean and jerks in what is called the “Long-Cycle”, part of the kettlebell sport lifts.
In this video, the lifter is performing hardstyle kettlebell clean and jerks. Note that in both examples, the lifters quickly rebend their ankles, knees, and hips under the load in the receiving position.
Differences and Training Considerations
Below are some training considerations that coaches and athletes should be aware of when determining the unique benefits and differences between the kettlebell clean and press vs the kettlebell clean and jerk.
1. Movement Efficiency
The kettlebell clean and jerk (both hard style and Girevoy sport) is a very effective way of cycling loads from the clean to the overhead position. Due to the lifter being able to use momentum, the hip drive, and receiving the loads at a lower fixation point, the jerk is often preferred over the press in terms of movement efficiency and fatigue moderation.
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Last 1 minute interval Kettlebell Sport Long Cycle set at 32kg with 2 min rest between all sets, except for this last one which included a 4 minute rest before a final 1 min sprint – 13 reps. #wakscworlds #oneweekout #mindpump #kettlebelllongcycle #kettlebellcleanandjerk #intervalkettlebelltraining #kettlebellkings #kettlebellsport #viknperformance #orangekettlebellclub #kettlebellathlete #kettlebelllifestyle
2. Strength vs Power
When determining which movement to use, one must determine if they are training for strength, muscular hypertrophy, or power. The kettlebell clean and press is a movement that challenges the strength or a lifter due to the mechanics of the lift, specifically because the lifter cannot rebend to catch the weight at a lower point overhead. If the strict press is used, the demands are higher in terms of strength. Jerks are very powerful, and if power training is the goal, jerks can be a very effective way to increase hip drive and power production.
Complexity can work both for and against you as a coach and or athlete. When looking to find a total body movement that is easier to learn for newbies, the clean and press movement may be a better option. Similar to previous articles discussing why pressing (strict presses and push presses) is less complex of a movement than jerk, the clean and jerk can be used to progress lifters to use more athleticism and express true power and strength (as the clean and jerk is a more complex and challenging movement to coach, train, and perfect).
Programming kettlebell clean and presses/jerks can cover a wide spectrum of rep ranges and work sets. On one end, Girevoy sport athletes perform 10 minutes straight of the kettlebell clean and jerk, called Long-Cycle. Other athletes may choose to perform lower repetitions with heavier loads, such as 3-5 reps per set. That said, generally speaking repetitions, loading, and total works sets can be as flexible as one’s imagination as long as the correspond with training goals. Note, due to the momentum component of kettlebell training, I often recommend that lifters perform no less than 2-3 repetitions per set to maximize all phases of the movement.
Learn More About Kettlebell Training!
Below are some of our most popular kettlebell articles, exercise tutorials, and more!
- Kettlebell Training for Olympic Weightlifters and Powerlifters
- The Kettlebell Iron Complex: How Strong Are You?
- Hardstyle vs Girevoy Sport Kettlebell Swings
Featured Image: @kettlebelllifestyle on Instagram