Kettlebell One Arm Clean and Jerk
Description
The kettlebell one-arm clean and jerk (also called long cycle) combines a single-arm clean with a jerk in one continuous movement. You swing the KB from between your legs to the front rack (clean), then immediately drive it overhead (jerk). It is the ultimate kettlebell endurance exercise.
Muscle Group
Equipment Required
Kettlebell One Arm Clean and Jerk Instructions
- Stand with a KB between your feet. Hinge and grip it with one hand.
- Swing the KB back between your legs, then drive your hips forward to clean it to the front rack.
- Immediately dip your knees and drive the KB overhead with explosive leg drive (jerk).
- Lock out overhead. Stand tall.
- Lower the KB back to the rack, then let it swing back between your legs.
- Continue for the desired reps without setting the KB down.
- Switch hands at the halfway point.
- This is the most demanding KB exercise — pace yourself.
Kettlebell One Arm Clean and Jerk Form & Visual
Kettlebell One Arm Clean and Jerk Benefits
- Ultimate KB endurance exercise
- Combines clean and jerk in one flow
- Builds total-body explosive power and conditioning
- Competition lift in kettlebell sport
- Develops pacing and mental toughness
- Burns calories at a very high rate
Kettlebell One Arm Clean and Jerk Muscles Worked
- Gluteus maximus
- Hamstrings
- Anterior deltoid
- Triceps brachii
- Quadriceps (jerk drive)
- Core (heavy stabilizer)
- Forearms and grip
Kettlebell One Arm Clean and Jerk Variations & Alternatives
- KB Clean and Jerk
- KB One-Arm Jerk
- KB One-Arm Snatch
- Double KB Long Cycle
- Barbell Clean and Jerk
