Exercise

One-Arm Kettlebell Jerk

Also known as: one arm kettlebell jerk, single arm kb jerk, one arm kb jerk, kb single arm jerk

One-Arm Kettlebell Jerk is a compound exercise for the shoulders and quadriceps. Main target: anterior deltoid and vastus lateralis. Also works: triceps lateral head, triceps long head, traps, gluteus maximus and medial gastrocnemius. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid Vastus lateralis

Secondary

Triceps lateral head Triceps long head Traps Gluteus maximus Medial gastrocnemius

How to do it

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
Dip your body by bending the knees, keeping your torso upright.
Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
Lower the weight to perform the next repetition.