Kettlebell One Arm Clean and Jerk

How to do it

Clean a single kettlebell from between your feet to the front rack by extending your hips. From the rack, dip at the knees and drive the bell overhead, dropping under it to catch with a locked-out arm. Stand to finish, then lower and repeat, switching arms as needed.

1. 1Feel your legs and hips driving the bell from the floor into the rack,
2. 2then overhead
3. 3Keep your core tight and elbow tucked in the rack before the jerk
4. 4Use your legs to dip and drive the bell overhead with power

Common mistakes

• ×Avoid pulling with your arm; rely on hip extension for the clean
• ×Don't let the bell drift away from your body; keep it close
• ×Avoid pressing out the jerk; catch it locked out with an active shoulder

Muscles worked

The kettlebell one arm clean and jerk mainly works the front delts, triceps, and glutes, with the upper traps, upper abs, lower abs, quads, hamstrings, side delts, forearms, upper chest, lower back, obliques, and calves assisting.

• Front DeltsPrimary
• TricepsPrimary
• GlutesPrimary
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• QuadsSupport
• HamstringsSupport
• Side DeltsSupport
• ForearmsSupport
• Upper ChestSupport
• Lower BackSupport
• ObliquesSupport
• CalvesSupport
• LatsMinor
• Lower TrapsMinor