Exercise guide · Intermediate · Compound

Kettlebell One Arm Jerk: How to Do It & Muscles Worked

The kettlebell one arm jerk is a dynamic overhead pressing movement that involves using the legs and hips to help drive a kettlebell overhead with one arm. It requires coordination, timing, and strength, especially in the shoulders, triceps, and core.

Primary muscles
Shoulders
Secondary muscles
Triceps , Abs , Obliques
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell one arm jerk
Front view: muscles worked by the kettlebell one arm jerk. Primary: shoulders. Secondary: triceps, abs and obliques.
Back view: muscles worked by the kettlebell one arm jerk. Primary: shoulders. Secondary: triceps, abs and obliques.
Primary Secondary

How to do the kettlebell one arm jerk

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
  2. Step 2: Bend your knees slightly and engage your core.
  3. Step 3: Press the kettlebell overhead in a straight line, fully extending your arm.
  4. Step 4: As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
  5. Step 5: As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
  6. Step 6: Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
  7. Step 7: Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
  8. Step 8: Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell one arm jerk by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell One Arm Jerk alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.