One-Arm Kettlebell Jerk

Shoulders

One-Arm Kettlebell Jerk

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

An explosive kettlebell overhead lift where a dip and leg drive launch the weight from the rack position to arm's length.

Strength

Primary musclesShoulders

Secondary musclesCalves Quadriceps Triceps

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %

Effort during a set9.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clean a kettlebell to the rack position at your shoulder.
2Stand tall with your feet shoulder width apart.
3Brace your core.

How to perform

1Dip by bending your knees slightly while keeping your torso upright.
2Drive explosively through your legs and punch the bell overhead.
3Lock your arm out beside your ear.
4Straighten your legs fully, then lower the bell back to the rack under control.