One Arm Kettlebell Split Jerk

A dynamic exercise focusing on explosive power and stability.

Instructions

• Begin in a standing position with feet shoulder-width apart, holding a kettlebell in one hand.
• Perform a shallow dip by bending your knees slightly and push explosively to drive the kettlebell overhead while simultaneously splitting your legs into a lunge position.
• Catch the kettlebell with a locked arm overhead and ensure balance in the split stance.
• Return to a standing position with the kettlebell overhead to complete the repetition.

Common Mistakes to Avoid

• Failing to keep the core tight, leading to loss of balance.
• Not fully locking the arm overhead, which can lead to instability.
• Improper split stance balance, causing the knee to go beyond the toes.

Additional Information