One-Arm Kettlebell Jerk

Technique

How to perform One-Arm Kettlebell Jerk

1. Clean one kettlebell to a close shoulder rack with the wrist aligned above the forearm.
2. Keep the torso upright and make a short knee bend.
3. Drive upward through the legs to send the bell out of the rack.
4. Bend the knees again as the working elbow straightens, receiving the bell overhead without splitting the feet.
5. Stand tall with the arm straight and the bell controlled above the shoulder.
6. Lower to the shoulder rack and repeat the jerk from there, then change arms after the set.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis.