ShouldersAdvanced
Kettlebell Split Jerk
A single kettlebell driven off the rack with a dip and drive, then caught overhead as you drop into a split stance. The split gives a lower, more stable catch than the squat-style kettlebell jerk.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Side Delts
- Hamstrings
- Obliques
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 3–6 per side
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.