TETSUKettlebell One Arm Clean And Jerk
The Kettlebell One Arm Clean And Jerk is a kettlebell exercise for the shoulders that primarily targets the delts, with the triceps and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Kettlebell One Arm Clean And Jerk
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
- Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
- As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell One Arm Clean And Jerk work?
The Kettlebell One Arm Clean And Jerk primarily targets the delts. The triceps and core work as supporting muscles.
What equipment do I need for the Kettlebell One Arm Clean And Jerk?
You need a kettlebell to perform the Kettlebell One Arm Clean And Jerk.
How many sets and reps of the Kettlebell One Arm Clean And Jerk should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell One Arm Clean And Jerk works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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