Single Arm Kettlebell Jerk

The kettlebell jerk is an explosive overhead lift in which the legs and hips launch the bell from the shoulder and the arm locks out to catch it overhead. Trained one arm at a time, it builds shoulder and hip power along with the coordination to time a leg drive and an arm lockout in the same beat. Is it just a press with momentum? No. A press is slow and strict, while the jerk is a drive from the legs that the arm only finishes, which is why lifters move far heavier bells and far more reps this way. That efficiency is exactly why kettlebell sport sets are timed in minutes rather than counted in singles. Keep the elbow connected to the ribs in the rack position before you drive, and lower the bell under control instead of letting it drop: the way down is where the shoulder gets stronger and where most people get sloppy.