One-Arm Kettlebell Clean and Jerk

Technique

How to perform One-Arm Kettlebell Clean and Jerk

1. Grip one kettlebell on the floor between your feet and bend at the hips and knees with a steady back.
2. Drive through the legs and hips, guiding the bell close and turning the hand through the handle into a shoulder rack.
3. From the rack, make a short knee bend with the torso upright.
4. Drive upward through the legs, then bend the knees again to move under the rising bell as the elbow straightens.
5. Receive the bell overhead on a straight arm and stand tall with it controlled above the shoulder.
6. Bring the bell back to the rack, then lower it to the floor before the next clean-and-jerk repetition.
7. Complete the set and change hands for the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.