kettlebell one arm jerk
The kettlebell one arm jerk is a dynamic overhead pressing movement that involves using the legs and hips to help drive a kettlebell overhead with one arm. It requires coordination, timing, and strength, especially in the shoulders, triceps, and core.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
deltsUPPER PUSH
Secondary Muscles
tricepscore
Instructions
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Bend your knees slightly and engage your core.
- Press the kettlebell overhead in a straight line, fully extending your arm.
- As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
- As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
- Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
- Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
- Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.
