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Kettlebell One Arm Jerk 101 Video Tutorial

Gym Main Variation Strength

0

Kettlebell One Arm Jerk
Kettlebell One Arm Jerk

Exercise Synopsis

Target Muscle Group

Shoulders

Secondary Targets

Execution

Compound

Force Type

Pull (Bilateral)

Required Equipment

Kettlebell

Fitness Level

Advanced

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The kettlebell single arm jerk is a compound exercise that targets the shoulders, triceps, and core. It is performed by holding a kettlebell in one hand and then jerking it overhead. This exercise is a great way to build strength and power in the shoulders, and it can also help to improve coordination and balance, To perform the kettlebell single arm jerk, start by standing with your feet shoulder-width apart and hold a kettlebell in your right hand. Your arm should be extended down at your side, with your palm facing inward, Step forward with your left foot and hinge at your hips, lowering your body until your knees are slightly bent and your thighs are parallel to the floor. Keep your back straight and your core engaged, From this position, explosively drive your hips forward and up, simultaneously swinging the kettlebell overhead. Your arm should be fully extended and your palm should be facing forward, As you reach the top of the movement, forcefully extend your elbow and lower the kettlebell back to your side. Repeat the movement for the desired number of repetitions, When performing the kettlebell single arm jerk, be sure to keep your core engaged and your back straight. Avoid swinging the kettlebell too quickly, as this can increase your risk of injury. Start with a light weight and gradually increase the weight as you get stronger.

How to Perform

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Tips

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How Not to Perform

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Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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