kettlebell one arm clean and jerk
The kettlebell one arm clean and jerk is a dynamic, compound exercise that targets the deltoids while also engaging the triceps and core. It requires coordination, explosive power, and proper technique to perform safely and effectively.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
deltsUPPER PUSH
Secondary Muscles
tricepscore
Instructions
- 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.
