One-Arm Kettlebell Jerk

Body region

• Legs
• Glutes
• Shoulders
• Arms

Equipment

• Kettlebell

Technique

1. Clean one kettlebell to the rack position at your shoulder, elbow tucked, feet hip-width apart, free arm out for balance.
2. Bend the knees slightly and dip with the torso upright.
3. Drive hard through the legs and, as the bell rises, dip again under it and lock the arm overhead.
4. Stand up with the arm straight and the bell stable above the shoulder.
5. Lower the bell to the rack and reset; switch arms after the set.

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

Alternatives

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