Advanced
KETTLEBELL ONE ARM CLEAN AND JERK
Shoulders
Body Part
Delts
Target Muscle
Kettlebell
Equipment
Advanced
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
2
Step:2 Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
3
Step:3 Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
4
Step:4 As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
5
Step:5 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
