One arm jerk.

The One arm jerk should be a major part of your training. It doesn't matter what event you compete in, this movement has huge benefits and carry over to all kettlebell lifting. Here are some reasons I like this exercise...

1. Great warm up move with lighter bell, wakes up your CNS.

2, Lower risk than 2 bells, perfect for when you are just starting out.

3. It allows people to find a workable rack on one side, allowing the "rack challenged" to get some relief and extend there ability to stay under load... Less overwhelming than 2 bells parked on your chest.

4. The ballistic nature of the jerk is the same with one bell or 2, so there is big carryover to doubles.

5. Using a  heavier bell for assistance work exposes differences between sides, like flexibility or stability

weaknesses that need to be addressed.

6. One bell also allows you the ability focus on your overhead position. Strong lockouts and fast fixation are the key to getting a fast count from a judge, one arm jerks are the place to really dig into this aspect of your game. Overhead rest is a a skill that is developed while doing one armed jerks. Fixating like a pro is a highly athletic skill that takes practice.. Use One arm jerks to address these points.