One-Arm Kettlebell Split Jerk

Technique

How to perform One-Arm Kettlebell Split Jerk

1. Stand with a stable stance and clean one kettlebell to the working shoulder with the forearm beneath the handle.
2. Dip by bending the knees while keeping the torso upright and the bell supported in the rack.
3. Reverse the dip with a forceful leg drive to accelerate the bell upward.
4. As you straighten the working elbow overhead, move one foot forward and the other back, bending the knees to receive the bell in a stable split stance.
5. Keep the elbow extended and the bell overhead while recovering the front foot back and the rear foot forward into a normal standing stance.
6. Only after regaining the standing position, lower the bell under control to the shoulder rack.
7. Repeat from the rack, then put the bell down before changing arms.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.