One-Arm Kettlebell Clean and Jerk

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.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Cuban Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell

Easier than the One-Arm Kettlebell Clean and Jerk

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Barbell Incline Shoulder Raise beginner · Barbell

Harder than the One-Arm Kettlebell Clean and Jerk

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the One-Arm Kettlebell Clean and Jerk with

Opposing middle back work — alternate sets without extra rest.

One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back Alternating Renegade Row middle back

Common questions

What muscles does the One-Arm Kettlebell Clean and Jerk work?

The One-Arm Kettlebell Clean and Jerk primarily works the shoulders. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Kettlebell Clean and Jerk?

Kettlebells. Without kettlebells, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Kettlebell Clean and Jerk suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Barbell Incline Shoulder Raise and work up.

Where should the One-Arm Kettlebell Clean and Jerk go in a workout?

Early — the One-Arm Kettlebell Clean and Jerk is compound, working 1 muscle group, so run it first or second while you are fresh, then superset One-Arm Kettlebell Row and Two-Arm Kettlebell Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Incline Shoulder Raise Barbell Barbell Shoulder Press Barbell