Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the one-arm kettlebell split jerk, including tips, variations, and the muscle groups it targets.
Instructions
- Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. for best results.
- Dip your body by bending the knees, keeping your torso upright. for best results.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. for best results.
- Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you. for best results.
- Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition. for best results.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Quads (secondary)
See exercises for Quads · Learn about the Quads - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps