How to do: One-Arm Kettlebell Clean and Jerk

Step-by-step instructions

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

Photos & base instructions from the open-source Free Exercise DB (public domain).