Kettlebell One-Arm Clean and Jerk
Gym Exercise Card
Equipment
The Kettlebell One-Arm Clean and Jerk is a dynamic full-body exercise that enhances strength, power, and coordination. It primarily targets the shoulders, back, and legs while improving cardiovascular endurance and grip strength.
How to do it
- Stand with feet shoulder-width apart, kettlebell on the ground between your feet.
- Bend your knees and grasp the kettlebell handle with one hand, keeping your back straight.
- Drive through your heels to lift the kettlebell, extending your hips and knees explosively.
- Once upright, push the kettlebell overhead by pressing with your shoulder, locking out your arm.
- Lower the kettlebell back down safely to the starting position and repeat.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Trapezius Upper Fibers Triceps Brachii
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