One-Arm Kettlebell Clean and Jerk

HOW TO DO IT

1. 1Hinge at the hips and swing the kettlebell back between your legs.
2. 2Explosively extend your hips and pull the bell up to the rack position.
3. 3Rotate your wrist so the palm faces forward and the bell rests on your forearm.
4. 4Dip your knees slightly while keeping your torso strictly vertical.
5. 5Drive through your heels to jerk the weight overhead into a locked-out position.
6. 6Drop under the weight to stabilize, then stand fully before lowering the bell.

COMMON MISTAKES

• Pressing the weight up instead of dipping and driving under it.
• Leaning the torso backward during the dip phase.
• Allowing the wrist to bend backward in the rack position.
• Failing to drop the body under the weight during the jerk.

TIPS

• Keep the kettlebell close to your body throughout the entire pull.
• Punch your hand up quickly rather than pressing slowly.
• Drive through the mid-foot to generate maximum vertical momentum.
• Lock your elbow out hard at the top to stabilize the joint.

SAFETY

• Ensure the wrist remains neutral in the rack position to avoid strain.
• Do not hyperextend the lower back when receiving the weight overhead.

DETAILS

Muscles

Shoulders

Equipment

Kettlebell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Clean

Load position

Goblet (at the chest)

Arms

One

Legs

Both

Hand orientation

Neutral (palms facing each other)

Torso lean

Upright

Body position

Standing