One-Arm Kettlebell Split Jerk
- Works
- Shoulders, plus glutes, hamstrings, quads and triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound, one side at a time
How to do it
Setup. 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.
- Dip your body by bending the knees, keeping your torso upright.
- 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.
- 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.
- Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.
Cues
- Dip and drive straight up.
- Split the feet, front shin vertical.
- Lock the arm as the feet land.
- Step the feet together, then lower.
Common mistakes
- Short split, weight on the back foot.
- Pressing out the lockout.
Where to start
Sets3
Reps3-5 per arm
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder and sore knees. Pain that's sharp or gets worse set to set means stop.