Description

The kettlebell one arm clean and jerk is a compound exercise that targets multiple muscle groups simultaneously, providing a full-body workout.

Starting Position

Stand with your feet hip-width apart, kettlebell between your legs. Squat down to grab the kettlebell with one hand, keeping your back straight and core engaged.

Technical Execution

From the starting position, explosively extend your hips and knees, pulling the kettlebell up towards your shoulder in a clean motion. Once at shoulder level, dip slightly and drive the kettlebell overhead in a jerk motion, locking out your arm at the top.

Range of Motion

The range of motion involves bringing the kettlebell from the ground to the shoulder level and then overhead in a controlled and smooth manner.

Variations

Variations include using a dumbbell instead of a kettlebell, incorporating a push press instead of a jerk, or performing the exercise with a heavier weight for added challenge.

Common Mistakes

Common mistakes include using improper form, not engaging the core muscles, and lifting too heavy of a weight too soon.

Practical Advice

It is important to start with a light kettlebell and focus on mastering the technique before progressing to heavier weights. Proper form and controlled movements are key to avoiding injury.

Additional Notes

This exercise requires coordination, balance, and strength. It can be challenging but very effective when performed correctly.

Difficulty Level

Intermediate

Equipment Needed

Kettlebell

Primary Muscles

shoulders

Secondary Muscles