Napra

One-Arm Kettlebell Jerk

StrengthIntermediate ShouldersCalvesQuadricepsTriceps Kettlebell
One-Arm Kettlebell Jerk, step 1
1. Kettlebell in the rack; quick quarter dip.
One-Arm Kettlebell Jerk, step 2
2. Drive up hard through your legs and hips to launch the weight.
One-Arm Kettlebell Jerk, step 3
3. Drop under it with a second dip and catch it on straight arms; then stand up tall.

How to do it

  1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Dip your body by bending the knees, keeping your torso upright.
  3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
  4. Lower the weight to perform the next repetition.

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