Kettlebell Single-Arm Clean and Jerk

Shoulders · Kettlebell · Expert

How to do it

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

Muscles worked

Primary: Delts
Secondary: Triceps, Core

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