One-Arm Kettlebell Split Jerk

How to perform

1. 01Hold 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.
2. 02Dip your body by bending the knees, keeping your torso upright.
3. 03Immediately 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.
4. 04Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
5. 05Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.