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Shoulders · Kettlebell · Intermediate

How to do High Style Kettlebell One Arm Jerk

The kettlebell one arm jerk is a dynamic overhead pressing movement that involves using the legs and hips to help drive a kettlebell overhead with one arm. It requires coordination, timing, and strength, especially in the shoulders, triceps, and core.

High Style Kettlebell One Arm Jerk demonstration
Primary muscle
Shoulders
Also works
Triceps and Core
Equipment
Kettlebell
Level
Intermediate
Category
Shoulders

How to do High Style Kettlebell One Arm Jerk, step by step

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
  2. Bend your knees slightly and engage your core.
  3. Press the kettlebell overhead in a straight line, fully extending your arm.
  4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
  5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips. Focus on high movement.
  6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
  7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
  8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

Muscles worked

High Style Kettlebell One Arm Jerk works your shoulders as the main mover, with help from your triceps and core.

Track High Style Kettlebell One Arm Jerk in SPLYT

High Style Kettlebell One Arm Jerk is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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