How to do the Kettlebell One Arm Jerk
Kettlebell One Arm Jerk is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Kettlebell One Arm Jerk demonstration · © GymiaFit
Kettlebell One Arm Jerk at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell One Arm Jerk step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- 2Bend your knees slightly and engage your core.
- 3Press the kettlebell overhead in a straight line, fully extending your arm.
- 4As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
- 5As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
- 6Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
- 7Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
- 8Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.
Kettlebell One Arm Jerk — questions
What muscles does the Kettlebell One Arm Jerk work?
The Kettlebell One Arm Jerk primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Kettlebell One Arm Jerk?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell One Arm Jerk suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell One Arm Jerk?
Kettlebell Alternating Press, Kettlebell Arnold Press, Kettlebell Double Jerk train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell One Arm Jerk demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.