FitCi
One-Arm Kettlebell Clean and Jerk is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, glutes, legs. Equipment: kettlebell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Swing the kettlebell back between your legs
- Use a hip drive to bring the bell into the rack position at your shoulder (clean)
- Dip your knees slightly, then drive up explosively to launch the bell
- Simultaneously re-bend your knees to get under the bell and lock the arm out (jerk)
- Stand tall, lower the bell under control; finish the reps, then switch hands
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
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.