Kettlebell One-Arm Jerk
Gym Exercise Card
Equipment
The Kettlebell One-Arm Jerk is a dynamic exercise that enhances power, coordination, and upper body strength. It involves driving the kettlebell overhead using a combination of leg power and shoulder strength, which is great for developing explosive movements.
How to do it
- Start in a standing position with feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Bend your knees slightly and then explosively extend your hips and knees to drive the kettlebell upward.
- Use your shoulder to press the kettlebell fully overhead, locking out your arm.
Muscles worked
Primary Deltoid Anterior Quadriceps
Secondary Gastrocnemius Gluteus Maximus Trapezius Upper Fibers Triceps Brachii
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