One-Arm Kettlebell Split Jerk

ShouldersKettlebellIntermediateCompound

One-Arm Kettlebell Split Jerk — finish position — Finish

Muscles worked

PrimaryShoulders

SecondaryGlutes, Hamstrings, Quads, Triceps

How to do it

01
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.
02
Dip your body by bending the knees, keeping your torso upright.
03
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.
04
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.
05
Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

In the app

One-Arm Kettlebell Split Jerk appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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