One-Arm Kettlebell Split Jerk

A jerking movement where the kettlebell is driven from shoulder height to overhead while splitting the legs, distributing load across lower body muscles.

Instructions

1. Hold a kettlebell by the handle. Clean it to your shoulder by extending through your legs and hips, rotating your wrist so the palm faces forward.
2. Dip your body by bending your knees while keeping your torso upright.
3. Immediately reverse direction, driving through your heels to create momentum and press the kettlebell overhead to lockout.
4. Extend your arms fully and split your legs, positioning one leg in front and one leg behind you for stability.
5. Receive the weight overhead in the split stance position.
6. Keeping the weight overhead, return to a standing position and bring your feet together.
7. Lower the kettlebell back to the floor under control.

Tips

• The dip should be quick and explosive
• Drive hard through your legs to generate momentum
• Split your legs wide enough to provide a stable base
• Lock out completely with full arm extension
• Keep the kettlebell close to your body on the way up
• Maintain an upright torso throughout
• Control the descent to the floor