One-Arm Kettlebell Clean and Jerk
a.k.a. Kettlebell Clean And Jerk
Differentiation: Mechanics
This variation of a kettlebell clean is unique. Here is how: you lift the weight using one arm for a full set, | then switch the Kettlebell to your other arm. Working individual sides allows you to focus on each side of your body individually. You press the kettlebell upwards using your quadriceps. This movement helps you focus on both quadriceps | and one set of deltoids at a time.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the kettlebell on the floor.
4) Stand with your feet straddling the kettlebell.
5) Place your feet shoulder-width apart.
6) Reach down and grasp the kettlebell in one hand.
7) Allow the kettlebell to hang between your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you bend your knees to grasp the kettlebell in your right hand while keeping your upper body straight.
3) Lift the kettlebell toward your right shoulder as you jump upward,
4) ...twisting your hand so the palm is facing forward.
5) Continue the upward motion, lifting the kettlebell straight up over your head while keeping your elbow locked.
6) Once the kettlebell is straight overhead, bend your knees and squat.
7) More detail shown here.
8) Gradually raise up, keeping the kettlebell straight overhead.
9) Once you are again standing upright, inhale while you lower the kettlebell back to the floor.
10) Repeat reps for a full set on that side of your body.
11) This is the entire movement.
12) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using the opposite side of your body.
Proper Form
Pay special attention to following proper form by...
Do not allow the pressing arm to get wide during the press, otherwise serious shoulder injury can occur. Keep your arm close to your head.
Don't swing your body in an effort to lift the weight.
Be sure you are comfortable using kettlebells and can properly transition your hold of the kettlebells in different ways.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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