One-Arm Kettlebell Split Jerk

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	glutes, hamstrings, quads, triceps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Iron Cross Dumbbell Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Clean and Press Barbell Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell

Easier than the One-Arm Kettlebell Split Jerk

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Bradford/Rocky Presses beginner · Barbell

Harder than the One-Arm Kettlebell Split Jerk

Push Press expert · Barbell Handstand Push-Ups expert · Bodyweight Circus Bell expert · Other Equipment

Superset the One-Arm Kettlebell Split Jerk with

Opposing middle back work — alternate sets without extra rest.

One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back Alternating Renegade Row middle back

Common questions

What muscles does the One-Arm Kettlebell Split Jerk work?

The One-Arm Kettlebell Split Jerk primarily works the shoulders, with the glutes, hamstrings, quads, and triceps as secondary movers. Clean and Press, Iron Cross, and Kettlebell Turkish Get-Up (Lunge style) train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Kettlebell Split Jerk?

Kettlebells. Without kettlebells, Iron Cross, Handstand Push-Ups, and Shoulder Press - With Bands train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Kettlebell Split Jerk suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Bradford/Rocky Presses and work up.

Where should the One-Arm Kettlebell Split Jerk go in a workout?

Early — the One-Arm Kettlebell Split Jerk is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset One-Arm Kettlebell Row and Two-Arm Kettlebell Row later.

Similar exercises

Clean and Press Barbell Iron Cross Dumbbell Kettlebell Turkish Get-Up (Lunge style) Kettlebell Kettlebell Turkish Get-Up (Squat style) Kettlebell Landmine Linear Jammer Barbell Clean and Jerk Barbell