Kettlebell One Arm Clean and Jerk

Expert Advice

Use your legs to drive the kettlebell up during the clean, and then again to initiate the jerk overhead.

Begin with feet shoulder-width apart, kettlebell between your feet.
Bend at the hips and knees to squat down and grip the kettlebell with one hand.
Explosively extend your hips and knees to clean the kettlebell to your shoulder.
Dip slightly at the knees, then extend them rapidly to jerk the kettlebell overhead.
Lower the kettlebell back to the shoulder, then to the ground, and repeat.