Videos
Instructions
- Start in a standing position holding a kettlebell in one hand at shoulder height in a rack position.
- Dip slightly by bending your knees and then explosively extend your legs to drive the kettlebell upward.
- As the kettlebell rises, drop into a split lunge position with the opposite leg forward and catch the kettlebell overhead with a locked-out arm.
- Stabilize the position, then bring your feet back together to stand upright.
- Lower the kettlebell back to the rack position to complete the repetition.
Technical Tips
- Keep your core tight and spine neutral throughout the movement.
- Ensure the kettlebell path is vertical and controlled during the jerk phase.
- Maintain full lockout at the top with the arm directly over the shoulder.
- Avoid letting the front knee pass the toes during the lunge.
Breathing Tips
- Inhale before initiating the dip.
- Exhale explosively as you drive the kettlebell overhead.
- Inhale as you stabilize in the split stance.
- Exhale as you return to standing position.
Medical restrictions
- Shoulder instability or recent shoulder injuries
- Knee injuries or patellar tendon issues
- Lower back pain or spinal disc conditions
- Balance disorders or vestibular dysfunctions
The Kettlebell Single Arm Jerk Lunge is a dynamic full-body exercise that blends power, coordination, and unilateral lower-body strength. This movement combines the explosive upper-body drive of a single-arm jerk with the stability and control required for a split lunge. It's an ideal functional training tool for improving athleticism, core integration, and single-leg strength. The exercise is particularly beneficial for developing explosive power, enhancing joint stability, and reinforcing proper overhead positioning under load. With its unilateral nature, it helps correct muscular imbalances and improves proprioception. Widely used in CrossFit, functional fitness, and strength conditioning, this compound lift challenges both neuromuscular coordination and cardiovascular endurance. The Kettlebell Single Arm Jerk Lunge is especially effective for athletes and advanced lifters looking to build dynamic overhead strength while also improving lower-body mechanics and balance.
What muscles does the kettlebell single arm jerk lunge target?
The kettlebell single arm jerk lunge primarily targets the shoulders, quadriceps, and glutes, while also engaging the core, triceps, and back for stability and support during the overhead movement.
Is the kettlebell single arm jerk lunge suitable for beginners?
No, this is an advanced movement that requires coordination, balance, and overhead strength. Beginners should first master the lunge, overhead press, and jerk techniques separately before attempting this combination.
What are the benefits of combining a jerk with a lunge?
Combining a jerk with a lunge enhances functional strength, improves unilateral leg power, builds core stability, and trains coordination and balance in a dynamic and athletic movement pattern.
Can I do the single arm jerk lunge without a kettlebell?
Yes, you can practice the movement pattern without weight to develop technique and stability. However, loading with a kettlebell is essential to fully benefit from strength and power adaptations.
How many reps should I do of the kettlebell single arm jerk lunge?
Repetitions depend on your training goal. For strength and power, 3–6 reps per side with heavier kettlebells is effective. For endurance and conditioning, 8–12 reps per side with moderate weight is recommended.