One-Arm Kettlebell Overhead Squat
a.k.a. Kettlebell Jerk
Differentiation: Mechanics
This variation of a Jerk exercise is unique. Here is how: you perform reps with one arm for a full set, | then switch the Kettlebell to your other arm. Working individual sides allows you to work each side of your body individually. The exercise increases your overall strength, size, and symmetry of your shoulder muscles. You also use kettlebells for this exercise. You must control the Kettlebells. Keeping the Kettlebells from wobbling helps further develops your forearms.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Stand upright and allow the kettlebell to hang loosely at your side.
5) Place your feet shoulder-width apart for stability.
6) Push the kettlebell overhead until your arm is fully extended.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while you bend your knees
3) ...so your body dips toward the floor.
4) Exhale while you push on your heels to press your body up while pushing the kettlebell overhead.
5) This is the ending position.
6) Keep the kettlebell overhead while returning to bent knee position.
7) Then return to standing position.
8) Repeat reps for a full set using that arm.
9) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your upper body vertical throughout the movement. Do not bend at the waist.
Avoid allowing the knee of your supporting leg to flare outward.
Be sure to extend each leg behind you in a straight line.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
You are using your body's momentum to push the kettlebell up.