One Arm Kettlebell Clean And Jerk
A dynamic full body exercise that develops strength and explosiveness, targeting multiple muscle groups.
Instructions
- Start by standing with your feet shoulder-width apart and a kettlebell on the floor in front of you.
- Bend at the hips and knees to grab the kettlebell with one hand, keeping your back straight.
- Explosively pull the kettlebell up to shoulder height, allowing it to rotate around your hand into the racks position.
- Once in the racks position, dip slightly at the knees before using your legs and arm to press the kettlebell overhead.
- Lower the kettlebell back to the starting position under control and repeat.
Common Mistakes to Avoid
- Using a weight that is too heavy, compromising form.
- Not maintaining a straight back during the initial pull.
- Failing to fully extend the arm overhead in the jerk.
- Relying too much on arm strength rather than utilizing leg drive.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | push |
| Mechanic | compound |
| Equipment | kettlebells |
| Muscle | shoulders |