MuscleWiki Logo

  • Kettlebell Single Arm Clean And Jerk

    Hold kettlebell between legs with one hand, hinge slightly at hips.
    Pull kettlebell upward to shoulder, catching it in rack position.
    Dip at knees, then drive upward to press kettlebell overhead.

  • Kettlebell Single Arm Hang Clean And Jerk

    Hold kettlebell in one hand at thigh level with slight knee bend.
    Pull kettlebell explosively to shoulder, catching it in rack position.
    Dip slightly, then drive upward to press kettlebell overhead.

  • Kettlebell Single Arm Push Press

    Hold kettlebell at shoulder height, feet shoulder-width apart.
    Dip slightly at knees, then drive upward, pressing kettlebell overhead.
    Lock out arm briefly, then lower kettlebell under control.

  • Kettlebell Single Arm Thruster

    Hold kettlebell at shoulder height with feet shoulder-width apart.
    Squat down, then drive upward, pressing kettlebell overhead in one motion.
    Lower kettlebell as you descend into next rep smoothly.
PrecedenteSuccessivo