One-Arm Kettlebell Clean and Jerk
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General info
How to perform exercise
- Hold a kettlebell by the handle.
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
- Receive the weight overhead by returning to a squat position underneath the weight.
- Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Glutes, Biceps, Traps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «One-Arm Kettlebell Clean and Jerk» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One-Arm Kettlebell Clean and Jerk
Author: AtletIQ: on
One-Arm Kettlebell Clean and Jerk — The benefits of exercise, how to properly perform and how many sets to do..
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