FitCi
FitCi › Exercise Guide › One-Arm Kettlebell Clean and Jerk

How to do One-Arm Kettlebell Clean and Jerk

Primary muscle: Full Body · Secondary: Shoulders, Glutes, Legs

Full BodyAdvancedKettlebellCompound
One-Arm Kettlebell Clean and Jerk start and end positionOne-Arm Kettlebell Clean and Jerk start and end position

Step-by-step

  1. Swing the kettlebell back between your legs
  2. Use a hip drive to bring the bell into the rack position at your shoulder (clean)
  3. Dip your knees slightly, then drive up explosively to launch the bell
  4. Simultaneously re-bend your knees to get under the bell and lock the arm out (jerk)
  5. Stand tall, lower the bell under control; finish the reps, then switch hands

Coaching tip

The clean should land softly in the rack; the jerk's power comes from the leg drive, not the arms.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

More full body exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

Get it on the App StoreGet it on Google Play