1 - Stand with feet shoulder-width apart, one kettlebell between your feet on the floor. Hinge at the hips and grip the kettlebell handle with one hand, keeping your back flat and core engaged.
2 - Swing the kettlebell back between your legs like a hike pass, then explosively drive your hips forward to generate upward momentum on the kettlebell.
3 - As the kettlebell rises, pull your elbow high and rotate your wrist to receive the kettlebell in the rack position — resting on your forearm, close to your chest, with your elbow pointing down.
4 - From the rack position, slightly bend your knees and dip your hips (the dip phase of the jerk), keeping your torso upright and core braced.
5 - Explosively drive through your legs, extending your hips and knees to propel the kettlebell overhead, then quickly drop under it by splitting your feet (one forward, one back) or performing a slight squat to receive the kettlebell with a locked arm overhead.
6 - Stand tall to complete the jerk, with the kettlebell fully locked out overhead, arm straight, wrist neutral, and core tight.
7 - Lower the kettlebell back to the rack position, then to the swing position to repeat, or carefully bring it down to the floor. Complete all reps on one side before switching.
