One-Arm Kettlebell Clean and Jerk

How to do it

1. 01Hold a kettlebell by the handle.
2. 02Clean 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.
3. 03Dip your body by bending the knees, keeping your torso upright.
4. 04Immediately 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.
5. 05Receive the weight overhead by returning to a squat position underneath the weight.
6. 06Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.