One arm jerk with kettlebell

Exercise overview

Primary muscle group: Full Body

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 39

Description: Start Position: Stand with feet shoulder-width apart and hold the kettlebell by the handle with one hand. Clean Movement: Extend through your legs and hips while pulling the kettlebell towards your shoulder. Rotate your wrist so that your palm faces forward as the kettlebell reaches your shoulder. Preparing to Press: Dip your body slightly by bending your knees while keeping your torso upright. This is your starting position. Press Overhead: Drive through your heels, creating momentum by essentially jumping and pressing the kettlebell overhead to lockout. Receiving the Weight: As the kettlebell reaches the overhead position, return to a squat position under the weight. Standing Up: Keeping the kettlebell overhead, rise back to a standing position. Repeat: Lower the kettlebell back to the starting position to prepare for the next repetition.

Exercise ID: 00500

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Stance: Start with your feet shoulder-width apart to ensure a stable base. Your stance plays a critical role in maintaining balance throughout the movement.
Grip: Ensure you have a firm yet relaxed grip on the kettlebell. A death grip can lead to premature fatigue in your forearm muscles.
Core Engagement: Engage your core muscles throughout the movement. This helps in maintaining proper form and avoiding unnecessary strain on your lower back.
Use Your Legs: Remember to use the power of your legs during the jerk phase. The movement should be explosive but controlled, driving the kettlebell upwards using the momentum generated by your legs.
Breathing: Synchronize your breathing with the movement. Inhale deeply as you prepare for the jerk and exhale forcefully as you drive the kettlebell upward.
Elbow Position: Keep your elbow close to your body during the initial dip and drive. This ensures a more efficient transfer of energy through your arm.
Follow Through: Once the kettlebell reaches overhead, lock your elbow and maintain a neutral wrist position to stabilize the kettlebell.
Focus on Control: Control the descent of the kettlebell during the lowering phase. Avoid letting it drop uncontrollably, which can lead to injury.
Practice Patience: Don’t rush through the learning process. Building up to heavier weights and perfecting your form takes time and consistency.
Warm Up Properly: Always ensure you warm up thoroughly before performing the one arm jerk. Focus on both dynamic stretches and mobility exercises for your shoulders, hips, and wrists.

Exercise overview

Exercise tips and tricks

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