ShouldersAdvanced
Kettlebell Clean and Jerk
A one-arm lift that cleans a kettlebell to the rack, then dips and drives it overhead, re-bending the knees to catch it at lockout. It links hip power to the overhead position and builds work capacity.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Front Delts
- Quadriceps
Secondary muscles
- Triceps
- Side Delts
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 5–8 per side
- Rest
- 60–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.