Kettlebell Jerk
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Kettlebell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Start with the bell in the rack: handle at the collarbone, bell on the back of the forearm, elbow tucked against the ribs.
- Dip a few inches straight down with the torso upright, then drive up hard through the legs, rising onto the toes.
- As the bell leaves the rack, drop into a second, quick dip and punch the arm to lockout under it.
- Stand up straight with the arm locked by the ear, then drop the bell back to the rack, absorbing it with the knees.
FORM TIPS
- The legs move the bell. The arm only locks it out from underneath, so a press at the top means the drive was too short.
- Keep the elbow resting on the body through the first dip so the leg drive passes straight into the bell.
TARGET MUSCLES
Primary
- Shoulders
- Quads
Secondary
- Traps
- Glutes
- Triceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.