deltskettlebell
kettlebell one arm jerk
kettlebell one arm jerk is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
Step 2. Bend your knees slightly and engage your core.
Step 3. Press the kettlebell overhead in a straight line, fully extending your arm.
Step 4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
Step 5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
Step 6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
Step 7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepscore
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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