Kettlebell - One Arm Split Jerk
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Shoulders Triceps Strength Kettlebell Push Compound Gym
Purpose: The push press is a good exercise for building up and strengthening the shoulder region.
Benefits: The press is a highly effective compound upper-body exercise.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a kettlebell with your right hand using an overhand grip (palms facing upward). Lift the kettlebell until it is positioned in front of your shoulder and your elbow flares out to the side. This is your starting position. Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement. Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the kettlebell straight up over your head. At the same time, quickly move your feet into a split position. Exhale during this movement. Return to the starting position. Repeat for the recommended number of repetitions. Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a kettlebell with your left hand using an overhand grip (palms facing upward). Lift the kettlebell until it is positioned in front of your shoulder and your elbow flares out to the side. This is your starting position. Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement. Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the kettlebell straight up over your head. At the same time, quickly move your feet into a split position. Exhale during this movement. Return to the starting position. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Grab a kettlebell with your right hand and hold it in front of your shoulder.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a kettlebell with your right hand using an overhand grip (palms facing upward). Lift the kettlebell until it is positioned in front of your shoulder and your elbow flares out to the side. This is your starting position.
Step 2
Bend our knees slightly, keeping your hips over your feet.
Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement.
Step 3
Push the kettlebell powerfully over your head, feet in split position.
Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the kettlebell straight up over your head. At the same time, quickly move your feet into a split position. Exhale during this movement.
Step 4
Slowly lower the kettlebell until it is in front of your shoulder.
Return to the starting position. Slowly lower the weight until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement.
Step 5
Grab a kettlebell with your left hand and hold it in front of your shoulder.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a kettlebell with your left hand using an overhand grip (palms facing upward). Lift the kettlebell until it is positioned in front of your shoulder and your elbow flares out to the side. This is your starting position.
Step 6
Bend our knees slightly, keeping your hips over your feet.
Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement.
Step 7
Push the kettlebell powerfully over your head, feet in a split position.
Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the kettlebell straight up over your head. At the same time, quickly move your feet into a split position. Exhale during this movement.
Step 8
Slowly lower the kettlebell until it is in front of your shoulder.
Return to the starting position. Slowly lower the weight until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement.