One-Arm Kettlebell Jerk

A powerful pressing exercise where the kettlebell is driven from shoulder height to overhead lockout using leg drive and body momentum.

Instructions

1. Hold a kettlebell by the handle. Clean it to your shoulder by extending through your legs and hips, rotating your wrist so the palm faces forward.
2. Dip your body by bending your knees slightly while keeping your torso upright.
3. Immediately reverse direction, driving through your heels and creating momentum to press the kettlebell overhead.
4. Extend your arms fully to lockout, using your body’s momentum to move the weight.
5. Receive the weight overhead by briefly squatting underneath it.
6. Return to a standing position, then lower the kettlebell back to shoulder height.
7. Complete all repetitions before switching arms.

Tips

• The dip should be shallow and crisp, generating upward momentum
• Drive forcefully through your legs to create the power for the press
• Keep the kettlebell close to your body during the lift
• Lock out completely with a strong shoulder position
• Control the descent to shoulder height
• Breathe in during the dip, exhale as you press