deltskettlebell
kettlebell one arm clean and jerk
kettlebell one arm clean and jerk is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
Step 2. Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
Step 3. Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
Step 4. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepscore
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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