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All exercises

Kettlebell one arm clean and jerk

Advanced

Kettlebell one arm clean and jerk is a compound kettlebell exercise for the front delts, also working the triceps and abs.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

TricepsAbs

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. 2Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
  3. 3Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
  4. 4As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
  5. 5Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

What to do instead

  • Kettlebell one arm jerkKettlebell
  • Kettlebell double jerkKettlebell
  • Kettlebell alternating hang cleanKettlebell
  • Kettlebell two arm cleanKettlebell
  • Kettlebell one arm snatchKettlebell

Easier variations

  • Kettlebell two arm cleanKettlebell
  • Kettlebell one arm jerkKettlebell
Logged today · 2 min restKettlebell one arm clean and jerk

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