One-Arm Kettlebell Split Jerk

This Olympic-style lift develops upper body explosiveness and teaches you how to generate force from the ground up.

Instructions

1. Clean a kettlebell to your shoulder with your palm facing forward.
2. Dip your knees slightly to load your legs.
3. Explosively drive the kettlebell overhead while splitting your stance — one leg forward, one back.
4. Catch the weight overhead with your arm locked out and feet apart.
5. Return to standing with control and reset your feet before the next rep.