Single Arm Kettlebell Jerk

1. Stand with feet shoulder width apart and knees slightly bent. Position kettleball to ear level with palms facing forward.

2. Go into a quick 1/4 squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.

3. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead.