One-Arm Kettlebell Clean and Jerk
One-Arm Kettlebell Clean and Jerk is a intermediate-level compound in the strength category that primarily works the shoulders. It is performed with kettlebell.
How to do it
- 1Hold a kettlebell by the handle.
- 2Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
- 3Dip your body by bending the knees, keeping your torso upright.
- 4Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
- 5Receive the weight overhead by returning to a squat position underneath the weight.
- 6Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.