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Kettlebell Single-Arm Split Jerk
Explosive kettlebell lift using leg drive and split stance to press weight overhead, targeting shoulders, quads, glutes, and triceps for power, coordination, and full-body strength.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Shoulders, Quads
Secondary Muscles
Hamstrings, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Quads
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Triceps
6/10Lateral Head
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet shoulder-width apart, clean kettlebell to rack position on one shoulder with elbow tucked and fist near chin.
- Bend knees slightly into a quick dip while keeping torso upright.
- Explosively drive hips and legs upward to propel kettlebell overhead.
- Simultaneously split stance with front foot forward and back leg extended.
- Catch kettlebell overhead with arm locked and front knee at 90 degrees.
- Bring feet together to stand while holding overhead position.
- Lower kettlebell controlled to rack position.
Coaching Tips
Form Cues
- Drive through heels
- Split feet quickly
- Lock elbow fully
- Core tight throughout
- Biceps by ears
Breathing
Inhale during dip, brace core and exhale forcefully through the drive and lockout.
Tempo
1-0-1
Range of Motion
Dip to quarter squat depth, full arm extension overhead with kettlebell above shoulder, split lunge with front thigh parallel to ground.
Safety
Safety Notes
- Warm up shoulders and hips
- Start light to master form
- Avoid if shoulder instability present
- Ensure thoracic mobility for lockout
Spotting
Not typically needed; use lighter weight or practice components if solo.
Common Mistakes
- Pressing with arm instead of leg drive
- Incomplete split stance
- Leaning torso forward
- Dropping kettlebell uncontrolled
When to Avoid
- Shoulder impingement
- Lower back issues
- Recent hip surgery
Flexibility Needed
- Full shoulder flexion
- Adequate ankle dorsiflexion
- Thoracic spine mobility
Build Up First
- Master kettlebell clean
- Proficient push press
- Stable split stance competency
Also known as
One-Arm Kettlebell Split Jerk, Single Kettlebell Split Jerk, Kettlebell One-Arm Jerk
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