Shoulders / Intermediate / Compound (multi-joint)

One-Arm Kettlebell Clean and Jerk

A kettlebell explosive exercise for the front delts and side delts.

At a glance

Primary

Front delts, Side delts

Equipment

Kettlebell

Movement pattern

Overhead push, Hip hinge

Level

Intermediate

Type

Shoulders, Compound (multi-joint), One side at a time, Explosive

Loads the shoulder, lower back, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Hold a kettlebell by the handle.
2. 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.
3. Dip your body by bending the knees, keeping your torso upright.
4. 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.
5. Receive the weight overhead by returning to a squat position underneath the weight.
6. Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.

Open in the appGet started