Single-Arm Kettlebell Clean and Jerk

Glutes, Hamstrings, Quads, Delts, Triceps, TrapsKettlebell

The single-arm kettlebell clean and jerk is a compound movement that builds full-body power and coordination. It combines a clean to the rack position with an explosive overhead jerk.

How to do it

1Place the kettlebell in front of you, hinge at the hips, and swing it back between your legs.

2Snap your hips forward to clean the kettlebell up into the rack position.

3Dip down slightly by bending your knees while keeping your back straight.

4Explode up through your legs and drive the kettlebell overhead, dipping under it slightly as you lock out.

5Lock out the bell overhead, then smoothly lower it back to the rack position and down.

Common mistakes

Pulling with the arm instead of using hip drive, overtaxing the shoulder.

Letting the kettlebell bang against your forearm due to a wide arc on the clean.

Arching your lower back at top lockout.

Breathing

Inhale on the backswing and lowering phases; exhale forcefully as you clean and jerk the kettlebell.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.