One-Arm Kettlebell Split Jerk

What it is

This dynamic, full-body movement involves driving a kettlebell overhead with one arm in a powerful, split-stance motion. It primarily strengthens your shoulders, while also engaging your glutes, hamstrings, quadriceps, and triceps for explosive power and stability. You will develop coordination and control with an uneven load.

Technique tips

• Clean the kettlebell securely to your shoulder before initiating the jerk.
• Keep your torso upright and core tight during the initial dip.
• Drive forcefully through your heels to generate upward momentum.
• Receive the kettlebell overhead in a stable split-squat position.
• Lock your arm fully straight with the kettlebell directly over your shoulder.
• Control the descent of the kettlebell, maintaining tension throughout your body.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.