Kettlebell Jerk
One kettlebell driven off the rack with a dip and explosive leg drive, then caught overhead in a quick second dip before you stand. A kettlebell-sport staple for power and conditioning.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
Secondary muscles
- Side Delts
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
- Obliques
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 5–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width and one kettlebell in the rack, elbow resting on the ribs and the free arm out for balance.
Dip a few inches by bending the knees, keeping the elbow on the body.
Explode up through the legs, rising onto the balls of the feet to launch the bell.
As the bell rises, drop into a second quick dip and lock the arm out overhead.
Stand up fully with the bell fixed overhead.
Drop the bell back to the rack, absorbing it with the knees, and repeat; switch arms after the set.
Breathing: Exhale on the drive, breathe at lockout and exhale again as the bell returns to the rack.
Coaching tips
Legs launch it
Get under, then stand
Relax in the rack
Common mistakes
Pressing the bell out with the arm
Standing up before the arm is locked
Leaning away from the bell in the rack
Keeping the heels down through the drive
Safety notes
Learn the kettlebell push press first.
Keep the wrist straight with the bell behind the forearm at lockout.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.