Information Motivation Supplementation
Login or Create an account to set your gender preference.

One-Arm Kettlebell Split Jerk

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Glutes, Hamstrings, Quadriceps, Triceps
Equipment: Kettlebells
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 

SHARE Bookmark and Share

One-Arm Kettlebell Split Jerk Images

One-Arm Kettlebell Split Jerk
Click to enlarge
One-Arm Kettlebell Split Jerk
Click to enlarge

One-Arm Kettlebell Split Jerk
Click to enlarge

One-Arm Kettlebell Split Jerk Guide

Main Muscle: Shoulders

  1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Dip your body by bending the knees, keeping your torso upright.
  3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
  5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

Alternative Exercises For One-Arm Kettlebell Split Jerk

No alternative exercises found. Know of one? Tell us in the tips section below.

Tips and Reviews - Login to rate


  • Reviews & Tips
  • Reviews
  • Tips
There are currently no Tips or Reviews. Be the first to leave a tip or review.
Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
RSS Feeds Newsletter

Receive exciting features,
news & special offers from