The Kettlebell One Arm Jerk is a full-body exercise that primarily targets the shoulders, triceps, and legs. It is a dynamic movement that involves explosively lifting a kettlebell from shoulder height to an overhead position in a single motion.
How to perform
Here is a step-by-step guide to performing the Kettlebell One Arm Jerk:1. Start by standing with your feet shoulder-width apart and a kettlebell positioned between your feet.
2. Bend your knees slightly and hinge at the hips to grasp the handle of the kettlebell with one hand. Your palm should be facing your body.
3. Lift the kettlebell off the ground and bring it up to shoulder level by performing a clean motion. Your elbow should be tucked in close to your body.
4. Once the kettlebell is at shoulder height, dip down slightly by bending your knees and then explosively drive through your legs to propel the kettlebell overhead.
5. As you drive the kettlebell overhead, quickly switch your hand position so that your palm is now facing forward.
6. Lock out your arm at the top of the movement, ensuring that your bicep is close to your ear and your shoulder is stable.
7. Slowly bring the kettlebell back down to the starting position by reversing the movement, first bringing the kettlebell back to shoulder height and then lowering it back to the ground.
8. Repeat the movement for the desired number of repetitions on one side before switching to the other arm.
It is important to maintain proper form throughout the exercise, keeping your core engaged, and avoiding excessive arching of the back. Start with a lighter weight kettlebell to master the technique before increasing the load.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.