TETSUKettlebell One Arm Jerk
The Kettlebell One Arm Jerk is a kettlebell exercise for the shoulders that primarily targets the delts, with the triceps and core assisting. Follow the 8 steps below for correct form, with an animated demonstration.
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How to do the Kettlebell One Arm Jerk
- 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.
Common questions
What muscles does the Kettlebell One Arm Jerk work?
The Kettlebell One Arm Jerk primarily targets the delts. The triceps and core work as supporting muscles.
What equipment do I need for the Kettlebell One Arm Jerk?
You need a kettlebell to perform the Kettlebell One Arm Jerk.
How many sets and reps of the Kettlebell One Arm Jerk should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell One Arm Jerk works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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