Kettlebell Single-Arm Jerk
Explosive full-body move! The Kettlebell Single-Arm Jerk builds power, coordination, & shoulder stability.
The Kettlebell Single-Arm Jerk is a compound exercise that mainly works the chest and triceps, with help from the back and core. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Jerk Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Kettlebell Single-Arm Jerk Variations and Alternatives
How to do the Kettlebell Single-Arm Jerk
Start: Begin with your feet shoulder-width apart and a kettlebell in one hand. The kettlebell should be at shoulder level with your palm facing forward and your elbow tucked in.
Lift: Lower your body into a quarter squat, then explosively extend your legs and hips while pressing the kettlebell upwards.
Catch: As you drive the kettlebell up, quickly drop underneath it by bending your knees again.
Stand: Once your arm is locked with the kettlebell overhead, stand up fully to secure the lift.
Lower: Lower the kettlebell back to the rack position at your shoulder, controlling the weight.
Repeat: Continue with the desired number of reps, then switch arms. Ensure proper technique and select an appropriate weight.
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Kettlebell Single-Arm Jerk FAQs
What muscles does the Kettlebell Single-Arm Jerk work?
The Kettlebell Single-Arm Jerk mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kettlebell Single-Arm Jerk?
Kettlebells.
Is the Kettlebell Single-Arm Jerk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Single-Arm Jerk go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Jerk variations and alternatives?
Similar exercises include the Split Jerk, Dumbbell Push Jerk, Kettlebell Arm Bar and Kettlebell Clean & Jerk.
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