One-Arm Kettlebell Jerk
- Works
- Shoulders, plus calves, quads and triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound, one side at a time
How to do it
Setup. 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.
Cues
- Bell in the rack, torso upright.
- Dip, drive, then dip again.
- Catch with a locked arm.
- Stand tall before lowering.
Common mistakes
- Pressing the bell out.
- Soft elbow at lockout.
Where to start
Sets3
Reps5-8 per arm
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.