How to Do the One-Arm Kettlebell Clean and Jerk
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💪 Shoulders🏋️ Kettlebells📊 Intermediate🏷️ Strength
How to perform it
- Hold a kettlebell by the handle.
- 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.
- Dip your body by bending the knees, keeping your torso upright.
- 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.
- Receive the weight overhead by returning to a squat position underneath the weight.
- Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.
Muscles worked
The One-Arm Kettlebell Clean and Jerk primarily targets your Shoulders. You'll need kettlebells.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One-Arm Kettlebell Clean and Jerk slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.