One-Arm Kettlebell Clean and Jerk

Shoulders

One-Arm Kettlebell Clean and Jerk

One-Arm Kettlebell Clean and Jerk (Start)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A kettlebell clean followed by a quick dip and drive that jerks the weight overhead with one arm.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with a kettlebell between your feet and grasp it with one hand.
2Hinge and set a flat back.
3Plan to clean to the shoulder, then jerk overhead.

How to perform

1Clean the kettlebell to the rack position at your shoulder.
2Dip your knees slightly with an upright torso.
3Drive explosively with your legs to launch the bell overhead.
4Lock out the arm, then lower the bell back to the rack and to the floor under control.