One-Arm Kettlebell Split Jerk 101 Video Tutorial
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Overview
The One-Arm Kettlebell Split Jerk is a powerful compound movement that targets the shoulders while engaging multiple muscle groups to support strength, stability, and coordination. Performed with a single kettlebell, this dynamic exercise begins with cleaning the weight to the shoulder, followed by a quick dip and explosive drive upward, locking the kettlebell overhead as you land in a split stance. The primary focus is on shoulder strength, while secondary muscles such as the triceps, glutes, quads, calves, abs, obliques, traps, and upper back contribute to the lift's force generation and balance. Requiring full-body control and precise timing, this exercise is ideal for building overhead power, core stability, and athletic performance.
How to Perform
Begin by standing tall with your feet about hip to shoulder width apart, holding a kettlebell in one hand at arm’s length down by your side.
Slightly hinge at the hips to bring the kettlebell between your legs, then drive through your heels to stand up, simultaneously pulling the kettlebell up and rotating your wrist to bring it into a racked position at shoulder level. Your palm should now face forward, and the kettlebell should rest comfortably on your forearm.
From this position, keep your chest upright and core tight as you slightly dip your hips and bend your knees to prepare for the drive.
Explosively extend your hips and legs, using that momentum to press the kettlebell overhead. As you do so, quickly split your stance — one foot steps forward, the other back — catching the weight overhead with your arm fully extended.
Stabilize in the split position with the kettlebell locked out above you, keeping your core engaged and gaze forward.
Bring your feet back together by stepping the front foot back and then the rear foot forward, standing tall with the kettlebell still overhead.
Lower the kettlebell back to the racked position at your shoulder to reset.
Repeat for the desired number of reps, then switch to the other arm and repeat the same movement on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Drive through your heels and hips to generate power, not just your arm.
Keep your core braced throughout the movement to maintain balance and control.
Focus on a strong and fast dip under the kettlebell to catch it with minimal shoulder strain.
Keep your wrist straight and stacked over your elbow and shoulder when locking out.
Don’t rush the split stance—ensure a solid, balanced landing before standing up.
Your front knee should be aligned over your ankle, not pushed too far forward.
Keep your gaze forward and chest lifted to maintain proper posture and alignment.
Squeeze your glutes when locking out overhead to stabilize your lower body.
Use your non-working arm for balance by extending it slightly out to the side.
Reset your feet before each rep to maintain consistency and reduce the risk of injury.
How Not to Perform
Don’t press the kettlebell using only your arm strength—use your legs and hips to generate explosive power.
Don’t allow your back to arch excessively during the overhead lockout—keep your core tight and ribs down.
Don’t let your knees cave inward during the dip or split—keep them tracking over your toes.
Don’t land with your feet too close or too wide in the split stance—this reduces stability and power transfer.
Don’t catch the kettlebell with a bent elbow—always aim for a full and stable lockout overhead.
Don’t allow your shoulder to shrug up toward your ear—keep the shoulder packed and down for better control.
Don’t rotate your torso or lean to one side—maintain a neutral, upright spine throughout the lift.
Don’t rush through reps without proper foot placement—stabilize in the split before returning to standing.
Don’t hold your breath—breathe steadily, exhaling during the drive and inhaling on reset.
Don’t ignore your non-working side—train both sides evenly to prevent muscular imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
