One-Arm Kettlebell Split Jerk

Shoulders

One-Arm Kettlebell Split Jerk

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A kettlebell overhead lift in which you split your legs front and back as you drive the bell overhead, allowing a lower catch position.

Strength

Primary musclesShoulders

Secondary musclesGlutes Hamstrings Quadriceps Triceps

Energy burned

≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min

Estimate range 28–47 kcal (±25 %)

Muscle mass worked26 %

Effort during a set11.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clean a kettlebell to the rack position.
2Stand with your feet hip width apart.
3Brace your core.

How to perform

1Dip your knees slightly and drive up powerfully.
2Split your legs, stepping one foot forward and the other back, as you punch the bell overhead.
3Lock your arm out and stabilize your stance.
4Bring your feet back together and lower the bell to the rack.