One-Arm Kettlebell Split Jerk

An intermediate strength exercise for the shoulders, glutes, hamstrings, quads and triceps, done with a kettlebell.

Movement guide

One-Arm Kettlebell Split Jerk

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders · Glutes · Hamstrings · Quads · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell Halo demonstrated on the 3D figure

3D demoKettlebell HaloBeginner · A kettlebell

Similar move, beginner grade.

This move

One-Arm Kettlebell Split Jerk demonstrated on the 3D figure

3D demoOne-Arm Kettlebell Split JerkIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Split jerk demonstrated on the 3D figure

3D demoSplit jerkAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Glutes, Hamstrings, Quads, Triceps.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Clean and jerk demonstrated on the 3D figure

3D demoClean and jerkAdvanced · A barbell

Double kettlebell jerk demonstrated on the 3D figure

3D demoDouble kettlebell jerkAdvanced · A kettlebell

One-arm kettlebell jerk demonstrated on the 3D figure

3D demoOne-arm kettlebell jerkAdvanced · A kettlebell

Jerk Balance demonstrated on the 3D figure

3D demoJerk BalanceIntermediate · A barbell

One-Arm Kettlebell Split Snatch demonstrated on the 3D figure

3D demoOne-Arm Kettlebell Split SnatchAdvanced · A kettlebell

Power jerk (push jerk) demonstrated on the 3D figure

3D demoPower jerk (push jerk)Advanced · A barbell

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Questions people ask

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

Mainly the shoulders, with help from the glutes, hamstrings, quads and triceps.

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

A kettlebell.

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

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell Halo.

What is an easier alternative to the One-Arm Kettlebell Split Jerk?

Try the Kettlebell Halo. It works similar muscles at a lower grade.

How do I make the One-Arm Kettlebell Split Jerk harder?

Progress to the Split jerk, or add load, range or slower lowering once your form is solid.