Exercise

One-Arm Kettlebell Clean and Jerk

Also known as: one arm kb clean and jerk, single arm kb long cycle, kb long cycle one arm, one arm kettlebell c&j

One-Arm Kettlebell Clean and Jerk — position 2

One-Arm Kettlebell Clean and Jerk is a compound exercise for the shoulders, quadriceps and glutes. Main target: anterior deltoid, vastus lateralis and gluteus maximus. Also works: triceps lateral head, traps and biceps femoris. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid Vastus lateralis Gluteus maximus

Secondary

Triceps lateral head Traps Biceps femoris

How to do it

Hold a kettlebell by the handle.
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.
Dip your body by bending the knees, keeping your torso upright.
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.
Receive the weight overhead by returning to a squat position underneath the weight.
Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.