Jerk (Kettlebell)

An explosive overhead pressing movement combining hip drive with upper body pressing, building shoulder and tricep strength while developing power and athleticism.

Instructions

1. Hold kettlebell at shoulder height in the rack position with your elbow up.
2. Dip down slightly by bending your knees while keeping your torso upright.
3. Explosively extend through your legs and hips to drive the kettlebell upward.
4. Press the kettlebell overhead using the momentum from your lower body.
5. Lock out your arm fully at the top with the kettlebell stable overhead.
6. Lower the kettlebell back to shoulder height and repeat for prescribed reps.

Tips

• Use explosive hip and leg drive to generate power for the overhead press.
• Keep your core braced throughout to stabilize the overhead position and protect your lower back.
• Dip slightly to load your legs and create a power foundation for the press.
• Maintain an upright torso during both the dip and the drive phase.
• This exercise builds functional strength and explosive power for athletic movements.