Single-Arm Kettlebell Clean and Jerk

How to do it

1. Clean one kettlebell to the rack position and stand tall.
2. Settle the bell on the forearm with the elbow tucked and the wrist straight.
3. Dip a few inches by bending the knees with the torso upright.
4. Drive up through the legs and send the bell off the shoulder.
5. Drop under it slightly and catch it locked out overhead.
6. Lower it to the rack, then hike it down for the next clean.

Common mistakes

• Running the clean and the jerk together. The bell settles in the rack before the dip starts; a jerk begun from a moving bell is a jerk with no leg drive behind it.
• Dipping by leaning forward or sideways. The dip is a short vertical drop; leaning sends the bell away from the line it has to travel.
• Pressing it out at the top. The arm locks as the bell arrives; a press-out means the legs did not send it high enough.
• Letting the wrist bend at either end. Straight wrist in the rack and straight wrist overhead — that is the whole comfort of a kettlebell lift.

Muscles worked

Primary

• Shoulders