One-Arm Kettlebell Clean and Jerk

Body region

• Shoulders
• Legs
• Glutes
• Arms

Equipment

• Kettlebell

Technique

1. Set one kettlebell between your feet, hinge and take the handle with one hand.
2. Hike it back and snap the hips forward to clean it to the rack at your shoulder.
3. Dip at the knees, drive up, and dip again to lock the arm out overhead.
4. Return the bell to the rack, then let it fall into the backswing for the next rep. Switch hands after the set.

Cues

• Use the free arm for balance and keep the shoulders square.
• Keep the ribs down so you do not lean away from the bell.
• Clear the space around you; if the lockout fails, let the bell drop forward and step back.

Common mistakes

• Twisting or bending sideways under the load.
• Letting the elbow soften and the bell drift forward overhead.

Alternatives

• Kettlebell Swing
• Clean and Press
• Dumbbell Snatch