Exercise guide · Advanced · Compound

Kettlebell One Arm Clean and Jerk: How to Do It & Muscles Worked

The kettlebell one arm clean and jerk is a dynamic, compound exercise that targets the deltoids while also engaging the triceps and core. It requires coordination, explosive power, and proper technique to perform safely and effectively.

Primary muscles
Shoulders
Secondary muscles
Abs , Triceps , Obliques
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell one arm clean and jerk
Front view: muscles worked by the kettlebell one arm clean and jerk. Primary: shoulders. Secondary: abs, triceps and obliques.
Back view: muscles worked by the kettlebell one arm clean and jerk. Primary: shoulders. Secondary: abs, triceps and obliques.
Primary Secondary

How to do the kettlebell one arm clean and jerk

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. Step 2: Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
  3. Step 3: Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
  4. Step 4: As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
  5. Step 5: Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell one arm clean and jerk by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell One Arm Clean and Jerk alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.