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Steps

• Step 1: Stand with your feet shoulder width apart and a kettlebell in one hand.
• Step 2: Bend forward slightly with the kettlebell between your legs and then stand upright, raising the kettlebell to your shoulder as you rotate your wrist. The kettlebell should now be behind your shoulder and your palm should be facing forward.
• Step 3: With this as your starting position, keep your torso upright and bend your knees until you are in a squat position.
• Step 4: As soon as you squat, push off the floor with your heels and inhale as you jump up while raising the kettlebell in a lockout toward the ceiling by extending your arm.
• Step 5: As your return to the floor from the jump, exhale and continue to keep the kettlebell overhead while bending your knees back into a squat position to receive the weight.
• Step 6: Stand upright and return to the starting position.
• Step 7: Peform the next repetition.
• Step 8: After a complete set, switch sides.

• Primary
• Secondary

Muscles Worked

• Primary
• Secondary

Details

one-arm kettlebell jerk is a total body, cardiovascular, and free weights exercise that primarily targets the shoulders and to a lesser degree also targets the quads, calves, triceps, glutes and hamstrings ...more