How To Do & Muscles Worked

kettlebell one arm clean and jerk

Kettlebell clean and jerks are a hinge pattern movement that have two parts: the clean (bringing the weight from the ground to the shoulder) and the jerk (bringing the weight overhead). It’s a very complex movement that works the entire body and improves power.

DIFFICULTY
Easy
Moderate
Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Kettlebell one arm clean and jerk

Primary Muscles

Shoulders Glutes Hamstrings

Secondary Muscles

Triceps Quads Traps Abs

Exercise Type

How to do kettlebell one arm clean and jerk Properly

Step by Step Guide

Begin standing with the feet about hip distance apart and hold one kettlebell in your fingers on the ground in front of you. Have the other arm relaxed at your side.

Assume a hinge position as you push the hips back, bend the knees slightly, and maintain a neutral spine.

While straightening the knees, pull the kettlebell directly upward as if you were doing an upright row.

Then, flip the kettlebell handle into the palm of your hand more as you rest it on your shoulder and stand upright with the knees straight.

Immediately after, do a jerk (or push press) as you slightly bend the knees and then quickly straighten then again for power to press the kettlebell directly overhead.

Then lower it back down to the shoulder using control.

Finally, re-assume the hinge position with the kettlebell on the ground.

Repeat for the desired repetitions on both sides.

Common Mistakes

A common mistake is extending the spine and losing abdominal control. As you swing the kettlebell onto the arm and stand in an upright position during the press, you may be prone to backbending the spine due to the momentum. Instead, pull your belly button toward your spine and keep the spine in neutral the entire time.