Kettlebell One Arm Clean and Jerk

Muscles involved

Shoulders

How to do it

1. Stand with feet slightly wider than shoulder-width apart and back straight. 2. Hold a kettlebell with one hand in front of your body at hip height, palm facing you. 3. Use the momentum from your legs to bring the kettlebell to your shoulder and then extend your arm overhead, rotating your palm forward. 4. Lower the kettlebell controllably to the starting position and repeat with the opposite arm.

Equipment required

Pesas rusas

Muscles worked

MaleFemale

deltoides

Tips

- Use the momentum from your legs to initiate the movement, not arm strength. - Keep the kettlebell close to your body throughout the entire path for greater control and safety. - As you extend your arm, rotate your palm forward for a correct final position.

Difficulty