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All exercises

Kettlebell one arm jerk

Intermediate

Kettlebell one arm jerk is a compound kettlebell exercise for the front delts, also working the triceps and abs.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

TricepsAbs

Equipment
Kettlebell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Kettlebell one arm clean and jerkKettlebell
  • Kettlebell double jerkKettlebell
  • Kettlebell alternating hang cleanKettlebell
  • Kettlebell two arm cleanKettlebell

Harder variations

  • Kettlebell one arm clean and jerkKettlebell
  • Kettlebell double jerkKettlebell
Logged today · 2 min restKettlebell one arm jerk

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