Exercise guide
One-Arm Kettlebell Clean and Jerk
The One-Arm Kettlebell Clean and Jerk moves the bell from below the body to the shoulder and then overhead. Although the shoulders stabilize the finish, the hips and legs provide much of the force for both phases.
Training context
Muscles Used in the Clean and Jerk
The glutes, hamstrings, and quadriceps accelerate the bell during the clean and jerk drive. The trunk stabilizes the body, while the shoulder and triceps secure the kettlebell overhead.
This is a technical full-body lift. The clean, push press, and overhead receiving position should each be controlled separately before they are combined.
Technique overview
Complete each phase before starting the next
Clean the kettlebell smoothly into the rack. Dip vertically, drive through the legs, and send the bell upward. Re-bend the knees to receive it with the arm locked overhead, then stand fully before lowering the bell. Reset the feet and rack position before repeating.
Treat this as an overview and use a range, pace, and setup you can control.