How to do a Kettlebell Jerk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Kettlebell Jerk
Instructions for Proper Form
This explosive compound exercise is a variation on the more common Jerk. Holding the weight in one hand makes it easier to identify and address any imbalances between sides. It’s a great exercise for developing strength and power, as well as improving your Jerk specifically.
- Position a pair of kettlebells outside your feet with your feet slightly wider than shoulder-width apart and angled out slightly.
- Clean the kettlebells into a racked position at shoulder height keeping your forearm and wrist vertical to the ground and elbow tucked into your side.
- Brace your core as you descend into a quarter squat before explosively extending your hips, knees, and ankles to press the kettlebells overhead.
- Dip underneath the kettlebells to catch them with an extended arm in a quarter squat before standing upright with your arms extended overhead and your biceps next to your ears.
- Slowly lower the kettlebells back to the starting position.
Weight & 1 Rep Max Calculator
Average Kettlebell Jerk standards by male, female, weight, age and height
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Alternatives & Variations to Kettlebell Jerk
1. Kettlebell Overhead Press
46.2 mSCORESWAPPED 123 TIMESKettlebell Overhead Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets the shoulders. By performing the exercise one hand at a time, you add some instability to the movement, and will need to recruit your core for stability.
- Intermediate
- Shoulders
- Kettlebells
2. Kettlebell Snatch
79.3 mSCORESWAPPED 66 TIMESKettlebell Snatch is a variation on the more standard Snatch. Similar to Snatch, this is a compound explosive movement that targets a wide range of muscles throughout the body. Because you’re performing this exercise with one arm at a time, it requires more core activation than some other variations, and can be a great way to improve stability. In addition, this is a great way to identify and address imbalances between sides in your Snatch. This is a great exercise for anyone looking to work towards, or simply improve their Snatch.
3. Kettlebell Upright Row
75.4 mSCORESWAPPED 65 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
4. Kettlebell Halo
26.5 mSCORESWAPPED 56 TIMESKettlebell Halo is a compound exercise that primarily targets your shoulders. The exercise involves raising a kettlebell, and circling your head with it. This is a great exercise for improving shoulder mobility in both the short and long term, and can be a great warm up exercise for anything that requires a lot of shoulder mobility. Because the kettlebell isn’t always inline with your center of mass, it requires some core stabilization.
5. Kettlebell Clean and Jerk
74.6 mSCORESWAPPED 45 TIMESThis explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.
- Intermediate
- Quads
- Kettlebells
6. Kettlebell Thruster
38.6 mSCORESWAPPED 32 TIMESThis exercise is a variation on the more common Thruster. This exercise primarily targets your shoulders, triceps, and quads. By using a kettlebell in each hand, you ensure that you aren’t compensating for any strength discrepancies between sides. This is a great exercise for improving strength and power.
- Intermediate
- Shoulders
- Kettlebells
7. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 28 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
8. Dumbbell Front Raise
98.6 mSCORESWAPPED 26 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
9. Single Arm Bottoms-up Kettlebell Press
46 mSCORESWAPPED 26 TIMESThis exercise is a unilateral variation on the standard shoulder press. By using a single kettlebell you can more easily identify and address imbalances between sides. In addition, by holding the kettlebell in a bottoms-up position, you add instability to the movement which can improve muscle activation.
- Intermediate
- Shoulders
- Kettlebells
10. Kettlebell Swing
87.3 mSCORESWAPPED 26 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells