One-Arm Kettlebell Clean and Jerk
The One-Arm Kettlebell Clean and Jerk targets the Shoulders and suits intermediate-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to One-Arm Kettlebell Clean and Jerk
- 1
Hold a kettlebell by the handle.
- 2
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.
- 3
Dip your body by bending the knees, keeping your torso upright.
- 4
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.
- 5
Receive the weight overhead by returning to a squat position underneath the weight.
- 6
Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Kettlebell Clean and Jerk work?
The One-Arm Kettlebell Clean and Jerk primarily targets the Shoulders. It's an effective compound exercise for building shoulders strength.
Is the One-Arm Kettlebell Clean and Jerk good for beginners?
The One-Arm Kettlebell Clean and Jerk is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the One-Arm Kettlebell Clean and Jerk?
You need kettlebells to perform the One-Arm Kettlebell Clean and Jerk. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.