One-Arm Kettlebell Split Jerk

Shoulders · Kettlebell

How to do it

Kettlebell racked on your shoulder. Dip and drive hard and, as you go under, **split your feet**: one forward and one back, both bent. Catch the bell with a locked elbow in that position, then recover by bringing the feet together, front foot first. Splitting lets you drop far lower than dipping both knees, so you move more weight. The classic mistake is recovering with the back foot first: you lose balance and the bell pulls you forward.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs, Triceps

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