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Kettlebell Single-Arm Jerk
Explosive kettlebell lift driving from shoulder rack to overhead lockout using leg power and coordination, targeting shoulders, triceps, quads, and glutes for power, strength, and stability.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Calves, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Quads
7/10Rectus Femoris
Glutes
7/10Glute Max
Abs
6/10Rectus Abdominis
Calves
4/10Gastrocnemius
Forearms
3/10Flexors
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet hip-width apart, holding a kettlebell in the rack position on one shoulder with elbow tucked and forearm vertical; non-working arm extended for balance.
- Perform a shallow knee dip to load legs while keeping torso upright.
- Explosively drive hips and legs upward to propel kettlebell overhead.
- Quickly re-dip into a quarter squat as kettlebell rises.
- Punch arm straight to lockout overhead during re-dip.
- Stand fully to stabilize with arm extended and core engaged.
- Lower kettlebell to rack by dipping knees to absorb weight.
- Switch arms after reps.
Coaching Tips
Form Cues
- Drive through heels
- Core tight, neutral spine
- Quick re-dip under bar
- Lock elbow fully
- Absorb on descent
Breathing
Inhale during the initial dip, brace core, and exhale forcefully during the drive and lockout.
Tempo
1-0-1
Range of Motion
Dip to quarter squat depth; full arm extension from rack to overhead lockout with bicep by ear.
Safety
Safety Notes
- Avoid if acute shoulder impingement or back injury
- Ensure wrist alignment to prevent strain
- Master timing with light weight first
- Maintain core engagement to protect spine
Spotting
Not typically needed for single kettlebell; use lighter weight or self-assist by dropping if form fails.
Common Mistakes
- Arching lower back on lockout
- Pressing with arm instead of legs
- Rushing second dip timing
- Dropping weight uncontrolled
- Wrist bending under load
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic spine extension
- Ankle dorsiflexion for dip
Build Up First
- Proficiency in kettlebell push press
- Hip drive coordination
- Overhead stability
Also known as
One-Arm Kettlebell Jerk, Single Kettlebell Jerk, KB Single-Arm Jerk
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