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Exercise 0538 · REF S37C94C

Kettlebell One Arm Jerk exercise animation

Kettlebell One Arm Jerk

Category
Shoulders
Equipment
Kettlebell
Target
Delts

The kettlebell jerk uses a short dip-and-drive from the legs to launch the bell overhead rather than pressing it up with the arm, which is what lets people move more weight overhead than a strict press ever allows. Timing the leg drive with the arm lockout is the actual skill here — get it wrong and the bell stalls halfway up. It's more about explosive coordination than raw shoulder strength.

How to Do the Kettlebell One Arm Jerk

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

Muscles Worked

The Kettlebell One Arm Jerk primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell One Arm Jerk work?
The Kettlebell One Arm Jerk primarily targets the delts, with the triceps and core assisting.
What equipment do I need for the Kettlebell One Arm Jerk?
The Kettlebell One Arm Jerk is done with a kettlebell.
What's a good alternative to the Kettlebell One Arm Jerk?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.