Steps
- Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
- Lower the weight to perform the next repetition.
Tracking it in OneRep
Add the one-arm kettlebell jerk to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.
Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.
Where the instructions come from
The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.