One-Arm Kettlebell Clean and Jerk
A intermediate strength exercise for the shoulders, done with a kettlebell.
- Main muscles
- Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the One-Arm Kettlebell Clean and Jerk
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the One-Arm Kettlebell Clean and Jerk
Alternating Kettlebell PressKettlebell · Intermediate
Double Kettlebell JerkKettlebell · Intermediate
Double Kettlebell Push PressKettlebell · Intermediate
Kettlebell Arnold PressKettlebell · Intermediate
Kettlebell Halo with Overhead ExtensionKettlebell · Intermediate
Kettlebell Seated PressKettlebell · Intermediate
Kettlebell Seesaw PressKettlebell · Intermediate
Kettlebell ThrusterKettlebell · Intermediate
Questions
What muscles does the One-Arm Kettlebell Clean and Jerk work?
Mainly the shoulders.
Is the One-Arm Kettlebell Clean and Jerk good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the One-Arm Kettlebell Clean and Jerk?
Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.
How many sets and reps of the One-Arm Kettlebell Clean and Jerk should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).