One-Arm Kettlebell Clean and Jerk

What it is

This powerful, single-arm, compound movement uses a kettlebell to transition the weight from the floor to an overhead locked-out position. You execute a clean to bring the kettlebell to your shoulder, followed by a dynamic jerk to press it overhead. This exercise primarily builds strength and power in your shoulders.

Technique tips

• Focus on an explosive hip drive to initiate both the clean and jerk.
• Keep the kettlebell close to your body during the clean phase.
• Allow your hand to rotate around the kettlebell, not the other way.
• Dip straight down, then drive powerfully through your heels for the jerk.
• Receive the weight overhead in a controlled, slight squat position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.