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The Kettlebell Jerk is a great exercise to help you increase your strength.

It is a compound lift (requires multiple joint movements to perform the lift) and is an intermediate (medium) difficulty exercise.

This lift works best in training types that utilize Progressive Overload to help create great strength.

The two-arm version of the Kettlebell Jerk will require you to have better shoulder mobility compared to the single arm variation.

You can also perform a Split when using the two-hand method although this is not required.

The Single-Arm variation will help to provide a better isometric abdominal exercise. The Single-Arm variation will recruit more abdominal muscles because you must stay upright with the weight held on one side.

Remember you are jerking the weight not pressing.

You need to use the momentum from Dipping and then driving your body to get the weight overhead.

How To Do One-Arm Kettlebell Jerk Image Demenstration

man demenstrating the different steps to a one-arm kettlebell Jerk https://www.GetStrong.fit/Fitness
  • One-Arm Kettlebell Jerk Technique

  • Grab the kettlebell by its handle.
  • You will need to Clean the kettlebell to get into the starting position. Do this by extending trough your hips and legs well pulling the kettlebell towards your shoulder. You need to rotate your wrist, so your palm is facing forwards.
  • You are now in the starting position.
  • Keep your torso upright bend your knees to Dip your body.
  • Explosively drive through your heels reversing direction creating as much momentum as you can.
  • As you are driving up extend your arm holding the kettlebell overhead until your arm is fully extended. Use your momentum to help move the weight overhead).
  • You will return to a squat position to receive the weight overhead. Return to a standing position well keeping the weight over your head.
  • Lower the weight back to your shoulder.
  • Repeat for the desired number of repetitions.

How To Do One-Arm Kettlebell Jerk Video Demenstration

Tip

If you do not want to perform the split variation, leave your feet in the shoulder width position. You will return to a squat position when receiving the weight.

How To Do Double Kettlebell Split Jerk Image Demenstration

Step 1

How to perform Kettlebell Split Jerk step 1 of 4 https://www.GetStrong.fit/Fitness

Step 2

How to perform Kettlebell Split Jerk step 2 of 4 https://www.GetStrong.fit/Fitness

Step 3

How to perform Kettlebell Split Jerk step 3 of 4 https://www.GetStrong.fit/Fitness

Step 4

How to perform Kettlebell Split Jerk step 4 of 4 https://www.GetStrong.fit/Fitness

Image source

How To Do Double Kettlebell Jerk Image Demenstration

man demenstrating the different steps to a Double kettlebell Jerk https://www.GetStrong.fit/Fitness
  • Double Kettlebell Jerk Technique

  • Grab a kettlebell with each hand.
  • You again need to clean the kettlebells to get into the starting position.
  • To perform the Clean extend through your hips and legs well pulling the kettlebell to your shoulder. Rotate your wrist as performing the movement. Your palm should be facing forward when it gets to your shoulder.
  • You are now in the starting position for this exercise.
  • Keep your torso upright bend your knees to Dip your body.
  • Explosively drive through your heels reversing direction use a small jump to creating as much momentum as you can.
  • Split your legs (move one leg about a foot forward well shooting the other foot back by approximately two feet).
  • With the weights still over your head bring your feet together and move into the standing position.
  • Lower the weight back to your shoulder keeping the palms facing forwards.
  • Repeat for the desired number of repetitions.

How To Do Double Kettlebell Split Jerk Video Demenstration

How To Do Double Kettlebell Jerk Video Demenstration

Kettlebell Jerk Muscles Worked

  • Primary

  • Shoulders
  • Secondary
  • Triceps
  • Forearms
  • Hamstring
  • Calves
  • Abdominals
  • Back

Benefits of The Kettlebell Jerk

This exercise requires great timing and requires you to transition from driving to catching, this requires you to predict the load and velocity while in motion.

All of these requirements will help to improve your overall athleticism.

This exercise works very efficiently for fat loss, muscle gains, and improving athletic ability.

To train for strength, you should use a weight that you can jerk three to six times.

For fat loss use a lower weight with a higher repetition count (15 to 20 repetitions).

Progression To Kettlebell Jerks

If you are new to working with kettlebells, you should learn several other lifts before attempting this one.

The lifts you should have a good handle and the order to learn them are outlined below.

  • Kettlebell Two-Handed Swing
  • Kettlebell One-Handed Swing
  • Single Kettlebell Clean
  • Single Kettlebell Military Press
  • Double Kettlebell Swing
  • Double Kettlebell Clean
  • Double Kettlebell Military Press
  • Double Kettlebell Push Press
  • Double Kettlebell Jerk
  • Double Kettlebell Clean and Jerk

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The Clean Pull Exercise
All About The Kettlebell Renegade Row Exercise
The Bulgarian Deadlift Exercise
About The Bent Over Barbell Row

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