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One-Arm Kettlebell Jerk

in Shoulders Exercise


Main Muscle Worked: Shoulders

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One-Arm Kettlebell Jerk - Exercise Guide

Step 1

Hold a kettlebell in one hand.

Step 2

Clean it all the way up to your shoulder. Rotate your wrist outward as you do this so that your palm faces forward. This is your starting position.

Step 3

Lower your hips and bend your knees.

Step 4

Immediately reverse your movement by straightening your legs. Do this as if you’re jumping to create momentum.

Step 5

Extend your arm holding the kettlebell overhead. Use the momentum from the jumping motion to lift the weight.

Step 6

Return to a squat position to receive the weight overhead.

Step 7

Return to a standing position while keeping the weight overhead.

Step 8

Lower the weight to the floor to perform your next repetition.


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