Shoulders · Kettlebell · Intermediate
How to do 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.
- Primary muscle
- Shoulders
- Also works
- Triceps and Core
- Equipment
- Kettlebell
- Level
- Intermediate
- Category
- Shoulders
How to do Kettlebell One Arm Jerk, step by step
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Bend your knees slightly and engage your core.
- Press the kettlebell overhead in a straight line, fully extending your arm.
- As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
- As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
- Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
- Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
- Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.
Track Kettlebell One Arm Jerk in SPLYT
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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