Kettlebell One Arm Push Jerk
Single-kettlebell push jerk with re-dip catch — leg-driven launch, brutal anti-lateral-flexion demand.
Level: Intermediate
Primary: Full Body
Secondary: Quads Shoulder Triceps
Movement: Isolation
Tags: Explosive Olympic Lift Push Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Track and Field
Target muscles
The quads and glutes drive the dip-and-drive and the re-dip catch. The deltoid and triceps lock out the kettlebell overhead. The trunk braces hard to resist the unilateral pull.
How to perform
Setup
Stand with one kettlebell in the front rack. Trunk braced.
Execution
Dip straight down. Reverse explosively. As the kettlebell launches, re-dip into a partial squat to catch with the arm locked out overhead. Stand to lockout. Lower back to the rack. Switch sides each set.
Common mistakes
- Hip-breaking during dip.
- Soft re-dip.
- Pressing the bell up.
- Trunk leaning toward the working side.
- Hyperextending the lower back.
Progressions and regressions
Regress to push press. To progress, work the split jerk.
Programming notes
Excellent unilateral overhead lift. 4 sets of 2-4 per side, twice a week.
