The Kettlebell One Arm Clean And Jerk is a dynamic and challenging exercise that targets multiple muscle groups including the shoulders, core, and legs. It involves lifting a kettlebell from the floor to shoulder height in one fluid motion, followed by a push press or jerk to lift the kettlebell overhead.
How to perform
Step by step instructions:1. Start by standing with your feet shoulder-width apart and a kettlebell on the floor between your feet.
2. Squat down and grasp the handle of the kettlebell with one hand, keeping your back straight and core engaged.
3. Drive through your heels and extend your hips and knees to lift the kettlebell off the floor.
4. As the kettlebell rises, pull it upwards using your arm and shoulder, allowing it to swing close to your body.
5. Once the kettlebell reaches shoulder height, rotate your wrist and elbow to catch the kettlebell at shoulder level with your palm facing inwards.
6. From the racked position, lower into a partial squat and then explode upwards with your legs, using the momentum to press the kettlebell overhead.
7. Lock out your arm at the top of the movement with the kettlebell directly above your shoulder.
8. Slowly lower the kettlebell back down to the racked position at your shoulder and then return it to the starting position on the floor.
9. Complete the desired number of repetitions on one side before switching to the opposite arm.
It is important to maintain proper form throughout the exercise, focusing on core stability and controlled movement to prevent injury and maximize results. Start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.