One-Arm Kettlebell Jerk

What it is

This intermediate-level, compound push exercise is performed with a single kettlebell. It primarily challenges your shoulders, while also engaging your calves, quadriceps, and triceps. You will clean the kettlebell to your shoulder, then use a powerful leg and hip drive to press it overhead. This movement requires coordination and explosive power to execute effectively.

Technique tips

• Clean the kettlebell to your shoulder with a powerful hip drive.
• Keep your torso upright during the initial dip.
• Generate explosive momentum from your legs and hips.
• Punch the kettlebell directly overhead to full lockout.
• Receive the weight in a shallow squat position.
• Control the descent for the next repetition.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.