One-Arm Kettlebell Clean and Jerk
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.
How to program the One-Arm Kettlebell Clean and Jerk
Sets and reps
As a compound movement, the One-Arm Kettlebell Clean and Jerk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Kettlebell Clean and Jerk is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the One-Arm Kettlebell Clean and Jerk into a plan
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Frequently asked questions
What muscles does the One-Arm Kettlebell Clean and Jerk work?
The One-Arm Kettlebell Clean and Jerk primarily targets the Shoulders.
What equipment do I need for the One-Arm Kettlebell Clean and Jerk?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the One-Arm Kettlebell Clean and Jerk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
