How many reps of the kettlebell push jerk should you do per side when you are new to the exercise?

Do 4 sets of 6 to 8 reps per side with a moderate kettlebell, resting 90 seconds or so between sets. Because the reset is quick, this also works well as a 30 to 45 second effort inside a conditioning circuit once the dip-drive-catch timing is solid.

What can I do instead of the kettlebell push jerk?

A kettlebell push press, which leaves out the second dip under the bell, is a simpler regression that still uses the legs to help move the weight overhead. A dumbbell push jerk or a barbell push jerk trains the same pattern if a kettlebell isn't what you have on hand.

What is the kettlebell push jerk good for and when is it not the right call?

It lets the legs do the launching so the shoulder can lock out a heavier bell than a strict press would allow, building overhead power along with the skill of absorbing the catch. It's not the right call if you haven't yet built a solid kettlebell strict press; learn to stabilize the overhead lockout under a steady press before adding a fast, ballistic catch.

Intermediate

Kettlebell Push Jerk

The push jerk lets the legs launch the bell so the shoulder can lock it out, which means more load and more reps than a strict press. It builds overhead power and teaches you to absorb the finish by dropping under the bell. Keep the initial dip short and vertical so the bell tracks straight up.

Equipment: Kettlebells
Body part: Quads, Shoulder
Type: Functional, Strength
Browse by muscle: Deltoid Anterior, Deltoid Middle, Vastus Lateralis, Rectus Femoris
Browse by movement: Vertical Press

How to do it

1
Start with the kettlebell racked, wrist straight and forearm against the ribs.
2
Dip a few inches by bending the knees while keeping the torso upright.
3
Explode through the legs to drive the bell up off the shoulder.
4
As the bell rises, re-dip slightly and punch the arm to lock it overhead.
5
Stand tall with a stacked, locked-out finish, then return to the rack.
6
Reset and repeat for reps, then switch hands.

Tips

Drive straight up; a forward dip sends the bell looping in front of you.
Catch the lockout with a soft knee bend to spare the elbow and shoulder.
Keep the wrist neutral so the bell rests on the forearm, not bent back.

Variations

Common mistakes

The dip tips forward instead of staying vertical, and that forward lean sends the bell looping out in front of the body instead of straight overhead.
The wrist bends back under the bell's weight in the rack instead of staying neutral, letting the bell's weight rest on the wrist joint instead of the forearm.
Catching the lockout with straight, stiff knees instead of a soft re-bend sends the shock of the catch straight into the elbow and shoulder.
Some lifters skip the re-dip under the rising bell entirely and try to press the last few inches with the shoulder alone.
The bell gets set back into the rack with a hard drop instead of a controlled lower, jarring the wrist and forearm on every rep.

Frequently asked

How many reps of the kettlebell push jerk should you do per side when you are new to the exercise?: Do 4 sets of 6 to 8 reps per side with a moderate kettlebell, resting 90 seconds or so between sets. Because the reset is quick, this also works well as a 30 to 45 second effort inside a conditioning circuit once the dip-drive-catch timing is solid.
What can I do instead of the kettlebell push jerk?: A kettlebell push press, which leaves out the second dip under the bell, is a simpler regression that still uses the legs to help move the weight overhead. A dumbbell push jerk or a barbell push jerk trains the same pattern if a kettlebell isn't what you have on hand.
What is the kettlebell push jerk good for and when is it not the right call?: It lets the legs do the launching so the shoulder can lock out a heavier bell than a strict press would allow, building overhead power along with the skill of absorbing the catch. It's not the right call if you haven't yet built a solid kettlebell strict press; learn to stabilize the overhead lockout under a steady press before adding a fast, ballistic catch.

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