One-Arm Kettlebell Clean and Jerk

A complete kettlebell movement combining a clean to shoulder position with a powerful jerking press overhead, requiring full-body coordination and explosiveness.

Instructions

1. Hold a kettlebell by the handle at your side.
2. Clean the kettlebell to your shoulder by extending through your legs and hips, rotating your wrist so the palm faces forward.
3. Dip your body by bending your knees while keeping your torso upright.
4. Immediately reverse direction, driving through your heels and jumping slightly to create momentum.
5. Press the kettlebell overhead to lockout by extending your arms, using your body’s momentum.
6. Receive the weight overhead by briefly squatting underneath it.
7. Return to a standing position and lower the kettlebell back to the floor.

Tips

• The dip should be shallow and explosive, not a full squat
• Generate momentum from your legs to assist the pressing movement
• Lockout completely with your elbow fully extended
• Keep the kettlebell path close to your body
• Maintain a strong core throughout the entire movement
• Control the descent to the floor