One-Arm Kettlebell Clean and Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
Starting position
End position
How to Do One-Arm Kettlebell Clean and Jerk
- 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
Alternatives to One-Arm Kettlebell Clean and Jerk
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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2
Dumbbell One-Arm Shoulder Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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3
Dumbbell One-Arm Upright Row
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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4
Lying One-Arm Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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5
Double Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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6
One-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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7
One-Arm Kettlebell Military Press To The Side
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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8
One-Arm Kettlebell Para Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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9
One-Arm Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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10
One-Arm Kettlebell Split Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
Frequently Asked Questions
What muscles do one-arm kettlebell clean and jerk work?
One-Arm Kettlebell Clean and Jerk primarily works the shoulders.
What equipment do I need for one-arm kettlebell clean and jerk?
One-Arm Kettlebell Clean and Jerk uses kettlebell.
One-Arm Kettlebell Clean and Jerk: is it suitable for beginners?
One-Arm Kettlebell Clean and Jerk is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of one-arm kettlebell clean and jerk?
Dumbbell Lying One-Arm Rear Lateral Raise, Dumbbell One-Arm Shoulder Press, Dumbbell One-Arm Upright Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm kettlebell clean and jerk reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm kettlebell clean and jerk can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Arm Kettlebell Clean and Jerk with AI
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