One-Arm Kettlebell Clean and Jerk
How to do the One-Arm Kettlebell Clean and Jerk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Kettlebells
How to do the One-Arm Kettlebell Clean and Jerk
- 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.
Log it, see it on your body.
Every One-Arm Kettlebell Clean and Jerk set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
One-Arm Kettlebell Clean and Jerk: common questions
What muscles does the One-Arm Kettlebell Clean and Jerk work?
The One-Arm Kettlebell Clean and Jerk primarily works the Shoulders.
Is the One-Arm Kettlebell Clean and Jerk suitable for beginners?
The One-Arm Kettlebell Clean and Jerk is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the One-Arm Kettlebell Clean and Jerk?
To do the One-Arm Kettlebell Clean and Jerk you'll need one or more kettlebells.
Is the One-Arm Kettlebell Clean and Jerk a compound or isolation exercise?
The One-Arm Kettlebell Clean and Jerk is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Kettlebell Clean and Jerk with correct form?
Hold a kettlebell by the handle. Follow the full step-by-step above for the complete movement.
Log your One-Arm Kettlebell Clean and Jerk sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |