Shoulders · Kettlebell · Compound · Intermediate
One-Arm Kettlebell Clean and Jerk
Primary
- Main muscles
- Shoulders
How to do it
- Hold a kettlebell by the handle.
- Clean 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.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately 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.
- Receive the weight overhead by returning to a squat position underneath the weight.
- Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a push, on a different piece of equipment.
Other shoulder exercises
- Machine Shoulder (Military) Press · Machine
- Medicine Ball Scoop Throw · Medicine Ball
- One-Arm Incline Lateral Raise · Dumbbell
- One-Arm Kettlebell Jerk · Kettlebell
- One-Arm Kettlebell Military Press To The Side · Kettlebell
- One-Arm Kettlebell Para Press · Kettlebell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake