kettlebell one arm jerk

Instructions

1. 1

   Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.

2. 2

   Step 2: Bend your knees slightly and engage your core.

3. 3

   Step 3: Press the kettlebell overhead in a straight line, fully extending your arm.

4. 4

   Step 4: As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.

5. 5

   Step 5: As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.

6. 6

   Step 6: Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.

7. 7

   Step 7: Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.

8. 8

   Step 8: Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.