Kettlebell Jerk

Body region

• Legs
• Glutes
• Shoulders
• Arms

Muscles

Main

• Deltoid
• Gluteus Maximus
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Hold one or two kettlebells in the rack position at the chest, elbows tucked, feet hip-width apart.
2. Bend the knees slightly and dip with the torso upright.
3. Drive hard through the legs and, as the bells rise, dip again under them and lock the arms overhead.
4. Stand up with the arms straight and the bells stable above the shoulders.
5. Lower the bells to the rack and reset.

Cues

• Let the legs throw the bell; the arms only finish the lockout.
• Keep the ribs down and the core tight at lockout.
• Start with a light bell and a clear rack position.

Common mistakes

• Pressing the bell with the arms instead of using the leg drive.
• Arching the lower back at lockout.
• Letting the bell crash onto the forearm in the rack.
• Dipping forward onto the toes.

Variations

• Kettlebell Double Jerk
• One-Arm Kettlebell Jerk

Alternatives

• Kettlebell Clean and Jerk
• Barbell Jerk
• Kettlebell Overhead Press