Kettlebell One Arm Clean And Jerk

Muscles worked

Setup

1. Place a kettlebell on the floor between your feet, which should be slightly wider than shoulder-width apart.
2. Hinge at the hips with a flat back and grab the kettlebell handle with an overhand grip, thumb pointing backward.
3. Extend your free arm out to the side for balance and engage your core to stabilize your spine.

How to do it

1. Clean: Drive through your heels and snap your hips forward to pull the bell upward, keeping it close to your body and rotating your hand to catch it in the 'rack' position.
2. Jerk Dip: With the bell in the rack, perform a shallow dip by bending your knees slightly while keeping your torso vertical.
3. Drive and Catch: Explosively extend your legs and punch the bell overhead, immediately dropping into a second shallow dip to catch the bell with a locked-out elbow.
4. Finish: Stand up completely with the bell locked out overhead, then safely lower it back to the rack position and then to the floor. Exhale on the hip snap and the overhead punch.

Form checklist

• Keep the kettlebell close to your midline (the 'zipper' line) during the clean to prevent it from crashing against your forearm.
• Maintain a neutral, straight wrist throughout the entire movement, especially in the rack and overhead positions.
• Ensure the power for the jerk comes from the legs, not a shoulder press; the arm's job is to lock out the weight.
• Keep your heels on the ground during the initial jerk dip to maximize power transfer from the floor.

Pro tips

• Master 'taming the arc' during the clean by keeping your elbow tucked; this ensures the bell rolls around the forearm rather than flipping over it.
• In the jerk, focus on pushing yourself *under* the kettlebell during the second dip rather than just pushing the bell up.

Make it harder

• Perform the 'Long Cycle' by repeating the clean and jerk for high repetitions without letting the bell touch the floor.
• Increase the tempo or use a heavier kettlebell to challenge cardiovascular endurance and peak power output.

Frequently asked

What muscles does the kettlebell one arm clean and jerk work?

The kettlebell one arm clean and jerk primarily targets the deltoids, erector spinae, glutes, hamstrings, obliques, and quadriceps, and also works the abs, biceps, forearms, serratus anterior, trapezius, and triceps as secondary muscles.

What equipment do you need for the kettlebell one arm clean and jerk?

The kettlebell one arm clean and jerk uses kettlebell.

Is the kettlebell one arm clean and jerk good for beginners?

The kettlebell one arm clean and jerk is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius