How to do the Kettlebell One Arm Clean And Jerk
Kettlebell One Arm Clean And Jerk is an advanced multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Kettlebell One Arm Clean And Jerk demonstration · © GymiaFit
Kettlebell One Arm Clean And Jerk at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell One Arm Clean And Jerk step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- 2Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
- 3Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
- 4As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
- 5Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Kettlebell One Arm Clean And Jerk — questions
What muscles does the Kettlebell One Arm Clean And Jerk work?
The Kettlebell One Arm Clean And Jerk primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Kettlebell One Arm Clean And Jerk?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell One Arm Clean And Jerk suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell One Arm Clean And Jerk?
Kettlebell Double Snatch, Kettlebell One Arm Snatch, Kettlebell Thruster train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell One Arm Clean And Jerk demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.