Kettlebell One Arm Jerk

Kettlebell One Arm Jerk


This exercise involves holding a kettlebell in one hand and performing a quick, explosive movement to lift it overhead. It primarily targets the shoulders, triceps, and core muscles. The movement requires proper technique and coordination to avoid injury and maximize results.

Equipment Required

Kettlebell One Arm Jerk Instructions

  1. Start by standing with your feet shoulder-width apart and holding a kettlebell in one hand.
  2. Bend your knees slightly and swing the kettlebell back between your legs.
  3. As you swing the kettlebell forward, use the momentum to push it up and overhead with your arm fully extended.
  4. As the kettlebell reaches the top of the movement, dip your knees slightly and quickly drop under the weight, catching it at shoulder height with your arm bent.
  5. Stand up straight and press the kettlebell overhead, fully extending your arm.
  6. Lower the kettlebell back down to your shoulder and repeat for the desired number of reps before switching to the other arm.

Kettlebell One Arm Jerk Form & Visual

Kettlebell One Arm Jerk

Kettlebell One Arm Jerk Benefits

  • Improves cardiovascular endurance
  • Increases strength and power in the upper body, particularly the shoulders, triceps, and core
  • Improves coordination and balance
  • Engages multiple muscle groups at once, leading to a more efficient workout
  • Can be modified for different fitness levels and goals
  • Provides a full-body workout in a short amount of time
  • Can be done with minimal equipment and space

Kettlebell One Arm Jerk Muscles Worked

  • Shoulders
  • Triceps
  • Core
  • Glutes
  • Quadriceps
  • Hamstrings

Kettlebell One Arm Jerk Variations & Alternatives