This exercise involves lifting a kettlebell with one arm from the ground to the shoulder, then pushing it overhead in a jerking motion. It is a full-body exercise that targets the shoulders, back, legs, and core.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Full body workout
- Improves cardiovascular endurance
- Increases strength and power in the legs, core, and upper body
- Improves coordination and balance
- Engages multiple muscle groups at once
- Can be modified for different fitness levels
- Can be done with minimal equipment
How to perform
- Stand with your feet shoulder-width apart and the kettlebell on the ground between your feet.
- Bend down and grip the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up, using your legs to lift the kettlebell off the ground and bring it up to your shoulder.
- Once the kettlebell is at your shoulder, dip down slightly and then explosively drive the kettlebell up overhead, extending your arm fully.
- Lower the kettlebell back down to your shoulder and then back down to the ground.
- Repeat for the desired number of reps on one side before switching to the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Primary
Lower Back
Primary
Shoulder
Primary
Triceps
Primary
Biceps
Primary
Forearms
Primary