One-Arm Kettlebell Split Jerk
How to do the One-Arm Kettlebell Split Jerk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Glutes, Hamstrings, Quads, Triceps
Kettlebells
How to do the One-Arm Kettlebell Split Jerk
- 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.
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Every One-Arm Kettlebell Split Jerk set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
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One-Arm Kettlebell Split Jerk: common questions
What muscles does the One-Arm Kettlebell Split Jerk work?
The One-Arm Kettlebell Split Jerk primarily works the Shoulders. It also recruits the Glutes, Hamstrings, Quads and Triceps as supporting muscles.
Is the One-Arm Kettlebell Split Jerk suitable for beginners?
The One-Arm Kettlebell Split Jerk is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the One-Arm Kettlebell Split Jerk?
To do the One-Arm Kettlebell Split Jerk you'll need one or more kettlebells.
Is the One-Arm Kettlebell Split Jerk a compound or isolation exercise?
The One-Arm Kettlebell Split Jerk is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Kettlebell Split Jerk with correct form?
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. Follow the full step-by-step above for the complete movement.
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