Kettlebell One Arm Jerk
Description
The kettlebell one-arm jerk drives a single kettlebell overhead from the front rack using explosive leg drive and a quick dip-and-catch. It is one of the competition lifts in kettlebell sport (girevoy sport) and builds explosive overhead power with one arm.
Muscle Group
Equipment Required
Kettlebell One Arm Jerk Instructions
- Clean a kettlebell to the right front rack position.
- Stand tall. Brace your core.
- Dip slightly by bending your knees (4 to 6 inches).
- Drive explosively through your legs. The KB leaves your shoulder.
- As the KB rises, dip again slightly under it and lock out your arm overhead.
- Stand up with the KB locked out overhead.
- Lower back to the rack position.
- Complete reps, then switch sides.
Kettlebell One Arm Jerk Form & Visual
Kettlebell One Arm Jerk Benefits
- Builds explosive single-arm overhead power
- Competition lift in kettlebell sport
- Develops leg drive and timing
- Unilateral — exposes left-right imbalances
- Excellent conditioning exercise
- Carries over to all overhead pressing
Kettlebell One Arm Jerk Muscles Worked
- Anterior and lateral deltoid
- Triceps brachii
- Quadriceps (leg drive)
- Calves
- Core (heavy stabilizer)
- Trapezius
Kettlebell One Arm Jerk Variations & Alternatives
- KB Double Jerk
- KB One-Arm Push Press
- KB Strict Press
- KB One-Arm Clean and Jerk
- Long Cycle (clean + jerk)
