One-Arm Kettlebell Clean and Jerk

An intermediate strength exercise for the shoulders, done with a kettlebell.

Movement guide

One-Arm Kettlebell Clean and Jerk

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Similar move, beginner grade.

This move

One-Arm Kettlebell Clean and Jerk demonstrated on the 3D figure

3D demoOne-Arm Kettlebell Clean and JerkIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Clean and jerk demonstrated on the 3D figure

3D demoClean and jerkAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Double kettlebell jerk demonstrated on the 3D figure

3D demoDouble kettlebell jerkAdvanced · A kettlebell

One-arm kettlebell jerk demonstrated on the 3D figure

3D demoOne-arm kettlebell jerkAdvanced · A kettlebell

Split jerk demonstrated on the 3D figure

3D demoSplit jerkAdvanced · A barbell

Clean and Press demonstrated on the 3D figure

3D demoClean and PressIntermediate · A barbell

Jerk Balance demonstrated on the 3D figure

3D demoJerk BalanceIntermediate · A barbell

One-Arm Kettlebell Split Jerk demonstrated on the 3D figure

3D demoOne-Arm Kettlebell Split JerkIntermediate · A kettlebell

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Questions people ask

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

Mainly the shoulders.

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

A kettlebell.

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

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Alternating front raise.

What is an easier alternative to the One-Arm Kettlebell Clean and Jerk?

Try the Alternating front raise. It works similar muscles at a lower grade.

How do I make the One-Arm Kettlebell Clean and Jerk harder?

Progress to the Clean and jerk, or add load, range or slower lowering once your form is solid.