Kettlebell Jerk
The Kettlebell Jerk is an explosive, technical lift that uses powerful leg drive to launch a kettlebell from the rack position to an overhead lockout. It primarily targets the shoulders, triceps, and quadriceps while developing total-body coordination and power.
Since the Jerk requires high velocity and precise timing, our AI analyzes your RPE and recovery metrics (like HRV and sleep) to determine if you have the nervous system readiness for this explosive movement today. If your recovery scores are low, the app may suggest a less technical regression like a Push Press to reduce injury risk. Additionally, by tracking your performance history, the system ensures you are maintaining the necessary speed and power output rather than just grinding through heavy, slow repetitions.
Form Cues
- Start with the kettlebell in the rack position, elbow tucked tight to your ribs
- Dip your knees quickly while keeping your torso perfectly upright
- Drive explosively through your heels to launch the weight upward
- Drop quickly under the bell to catch it with a locked arm
- Stand up fully with the weight stabilized overhead before lowering
- Don't press the weight using only your shoulder strength
- Don't lean forward during the dip phase
- Don't catch the kettlebell with a bent elbow
- Don't let your knees cave inward during the drive
- Don't arch your lower back excessively to achieve lockout
Common Mistakes
- Muscling the weight up like a strict press
- Dipping too deep or too slowly
- Leaning the torso forward
- Casting the bell away from the body
- Failing to lock out the elbow fully
Muscles Worked
The Kettlebell Jerk is a true full-body power movement that utilizes the quadriceps and glutes to generate massive upward momentum, sparing the smaller shoulder muscles from initiating the lift. Once the weight is airborne, the triceps and deltoids stabilize the load overhead, while the core works overtime to transfer force and maintain a rigid torso throughout the catch.
Primary
Secondary
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