One Arm Kettlebell Jerk

A dynamic exercise combining strength and coordination to lift a kettlebell overhead using one arm.

Instructions

• Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
• Bend your knees slightly and then extend them forcefully to drive the kettlebell upwards, allowing your arm to extend overhead.
• As the kettlebell reaches its highest point, drop under it slightly by bending your knees and catching it with a locked arm.
• Stand up fully to complete the movement, keeping your arm straight overhead.
• Lower the kettlebell back to the starting position and repeat.

Common Mistakes to Avoid

• Letting the kettlebell swing out too far, which can lead to losing balance or control.
• Failing to lock the arm overhead, which reduces the effectiveness of the exercise.
• Not using the legs adequately to drive the kettlebell, relying too much on the arm strength.

Additional Information