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Exercises › Shoulders › One-Arm Kettlebell Clean and Jerk

One-Arm Kettlebell Clean and Jerk

One-Arm Kettlebell Clean and Jerk is an intermediate compound kettlebell exercise that mainly works your shoulders.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Kettlebell Clean and Jerk: starting position
Starting position
One-Arm Kettlebell Clean and Jerk: end position
End position

How to do the one-arm kettlebell clean and jerk

  1. Hold a kettlebell by the handle.
  2. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
  3. Dip your body by bending the knees, keeping your torso upright.
  4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  5. Receive the weight overhead by returning to a squat position underneath the weight.
  6. Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.

Muscles worked

Primary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One-Arm Kettlebell Clean and Jerk alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the one-arm kettlebell clean and jerk work?

It mainly works your shoulders.

How many sets and reps of one-arm kettlebell clean and jerk should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm kettlebell clean and jerk good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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