Clean the bell to the rack, then jerk it overhead.
Tame the clean so the bell rolls around your wrist, no banging on the forearm.
The clean hikes the bell from between your legs to the rack in one hip snap, then the jerk uses a quad-driven dip and drive to launch it overhead before you dip again under the lockout. The quads power both dips, the glutes fire the hip extension in the clean, and the shoulders receive, stabilise and finish the bell overhead. It earns its place as the complete kettlebell lift: strength, power and conditioning stacked into one movement that repeats beautifully for time or reps.
Keep the bell close and let it roll around your wrist rather than flipping over it. Loosen your grip so the handle rotates in your hand, and finish the clean with your elbow tucked. Banging means the bell is arcing away and crashing back in.
Learn with one, it is far more forgiving and lets the free arm balance. Doubles roughly double the load and turn the movement into a serious strength and engine builder, but only after single-bell technique is smooth on both sides.
Legs. A press strict-muscles the bell up with the shoulder alone, while a jerk dips and drives with the legs, then dips again to catch the bell on a locked arm. The jerk moves more weight for more reps, which is exactly why it pairs with the clean.
