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One-Arm Kettlebell Split Jerk

in Shoulders Exercise


Main Muscle Worked: Shoulders

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One-Arm Kettlebell Split Jerk - Exercise Guide

Step 1

Hold a kettlebell in one hand.

Step 2

Clean it all the way up to your shoulder. Rotate your wrist outward as you do this so that your palm faces forward. This is your starting position.

Step 3

Bend your knees and lower your hips until you’re on a semi-squatting position.

Step 4

From the squatting position, immediately stand up as if you’re jumping.

Step 5

Lift the kettlebell up by extending your arm upward. Use the momentum from the jumping motion to easily lift the kettlebell up. Continue until your arm is fully extended upwards.

Step 6

Once the kettlebell is at the top and your legs are straight, go back to squatting position. As you do this, move one of your feet forward and one at the back.

Step 7

Pause for a moment then go back to standing position.

Step 8

Slowly lower the kettlebell until you’re back to your starting position then repeat.


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