Muscles worked
delts, triceps, core
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kettlebell one arm jerk
- Body part
- shoulders
- Equipment
- kettlebell
- Target muscle
- delts
- Muscle group
- triceps
How to perform it
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- 2
Bend your knees slightly and engage your core.
- 3
Press the kettlebell overhead in a straight line, fully extending your arm.
- 4
As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
- 5
As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
- 6
Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
- 7
Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
- 8
Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.
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