Kettlebell One Arm Clean and Jerk
Description
This exercise involves lifting a kettlebell with one arm from the ground to the shoulder, then pushing it overhead in a jerking motion. It is a full-body exercise that targets the shoulders, back, legs, and core.
Muscle Group
Equipment Required
Kettlebell One Arm Clean and Jerk Instructions
- Stand with your feet shoulder-width apart and the kettlebell on the ground between your feet.
- Bend down and grip the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up, using your legs to lift the kettlebell off the ground and bring it up to your shoulder.
- Once the kettlebell is at your shoulder, dip down slightly and then explosively drive the kettlebell up overhead, extending your arm fully.
- Lower the kettlebell back down to your shoulder and then back down to the ground.
- Repeat for the desired number of reps on one side before switching to the other side.
Kettlebell One Arm Clean and Jerk Form & Visual
Kettlebell One Arm Clean and Jerk Benefits
- Full body workout
- Improves cardiovascular endurance
- Increases strength and power in the legs, core, and upper body
- Improves coordination and balance
- Engages multiple muscle groups at once
- Can be modified for different fitness levels
- Can be done with minimal equipment
Kettlebell One Arm Clean and Jerk Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Abdominals
- Lower back
- Shoulders
- Triceps
- Biceps
- Forearms
Kettlebell One Arm Clean and Jerk Variations & Alternatives
- Kettlebell One Arm Clean and Press
- Kettlebell One Arm Snatch
- Kettlebell Two Arm Clean and Jerk
- Dumbbell One Arm Clean and Jerk
- Dumbbell Two Arm Clean and Jerk
