Kettlebell One Arm Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Kettlebell
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Hamstrings, Glutes, Biceps, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Clean and Jerk Single Arm
How to: Kettlebell One Arm Clean and Jerk
- Stand with feet shoulder-width apart, kettlebell on the floor between your legs.
- Bend at the knees and grab the kettlebell with one hand, keeping your back straight.
- Use the drive from your legs to lift the kettlebell to shoulder level.
- From the shoulder position, explode upwards, pushing the kettlebell overhead.
- Lower the kettlebell back to the shoulder and then down between your legs to repeat.
Common Mistakes
- Using too much momentum instead of power from the legs.
- Not stabilizing the kettlebell at the top position.
- Letting the kettlebell drift away from the body.
Modifications
- Use a lighter kettlebell to reduce the load.
- Perform the exercise seated or against a wall for added stability.
Tips
- Engage your core throughout the movement.
- Maintain a neutral spine and avoid arching your back.
- Control the kettlebell during both the lift and the drop.
Kettlebell One Arm Clean and Jerk Alternatives
Tags
kettlebell
strength
shoulders
power
full body
intermediate