Intermediate
KETTLEBELL ONE ARM JERK
Shoulders
Body Part
Delts
Target Muscle
Kettlebell
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
2
Step:2 Bend your knees slightly and engage your core.
3
Step:3 Press the kettlebell overhead in a straight line, fully extending your arm.
4
Step:4 As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
5
Step:5 As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
6
Step:6 Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
7
Step:7 Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
8
Step:8 Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
