Single-Arm Kettlebell Jerk

How to do it

1. Clean one kettlebell to the rack position and stand tall, wrist straight, elbow tucked.
2. Set your feet under your hips and brace your stomach.
3. Dip a few inches by bending the knees with the torso upright.
4. Drive up hard through the legs and send the bell off the shoulder.
5. Drop under it by rebending the knees, catching it locked out overhead.
6. Stand tall, lower to the rack, then finish the side before swapping.

Common mistakes

• Dipping too deep. A few inches is the dip; going lower turns the drive into a slow squat the bell never picks up speed from.
• Leaning away from the bell to get under it. The trunk stays upright; a side bend is how a jerk gets finished when the legs did not do enough.
• Pressing it out. The arm locks before the bell arrives.
• Catching on a straight body. Rebending the knees is what lets the legs absorb the bell; taking it on locked legs sends the load through the spine.

Muscles worked

Primary

• Shoulders

Secondary

• Calves
• Quads
• Triceps