One-Arm Kettlebell Split Jerk
One-Arm Kettlebell Split Jerk is a compound strength exercise using kettlebells that trains the shoulders.
StrengthKettlebellsIntermediateCompoundPush
Primary muscles: Shoulders
Secondary muscles: Glutes, Hamstrings, Quadriceps, Triceps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Kettlebell Split Jerk from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
