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One-Arm Kettlebell Clean and Jerk

in Shoulders Exercise


Main Muscle Worked: Shoulders

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One-Arm Kettlebell Clean and Jerk - Exercise Guide

Step 1

Hold a kettlebell in one hand.

Step 2

Clean it all the way up to your shoulders. As you clean the kettlebell, rotate your wrist outward so that your palm faces forward. Keep your back straight as you do this. This is your starting position.

Step 3

Slightly lower your hips by bending your knees.

Step 4

Immediately reverse your movement by extending your legs and doing a jumping motion to create momentum to accelerate and lift the kettlebell overhead.

Step 5

Press the kettlebell overhead to lockout by extending your arms, using your body’s momentum to move the weight.

Step 6

Return to a squat position to receive the weight overhead.

Step 7

Return to a standing position while keeping the weight overhead.

Step 8

Lower the weight to the floor to perform your next repetition.


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