10 Best One-arm Kettlebell Split Jerk Alternatives When You Don't Have a Kettlebell

Original Exercise: One-arm Kettlebell Split Jerk

Primary Muscle

Delts

Equipment

Kettlebell

Difficulty

Advanced

Type

Compound

Secondary Muscles: Glutes, Hamstrings, Quadriceps, Triceps

How to Perform One-arm Kettlebell Split Jerk

1. Hold 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. Dip your body by bending the knees, keeping your torso upright.
3. Immediately 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. Receive 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. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

Pro Tips

• Category: Strength
• Force: Push
• Movement type: Compound

Best One-arm Kettlebell Split Jerk Alternatives

Best Match

1. Dumbbell One Arm Snatch

99.4% Match

Delts Dumbbell Advanced Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3. Lower the dumbbell towards the ground, keeping it close to your body.
4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.

2. Double Kettlebell Snatch

93% Match

Delts Kettlebell Advanced Isolation

How to perform this exercise

1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
2. Swing the kettlebells between your legs forcefully and reverse the direction.
3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

3. Double Kettlebell Jerk

90.9% Match

Delts Kettlebell Advanced Isolation

How to perform this exercise

1. Hold a kettlebell by the handle in each hand.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
3. Dip your body by bending the knees, keeping your torso upright.
4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
5. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.

4. Clean And Jerk

87.9% Match

Delts Barbell Advanced Isolation

How to perform this exercise

1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

5. Barbell One Arm Snatch

79.9% Match

Delts Barbell Advanced Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
4. Explosively extend your hips, knees, and ankles, driving the barbell upwards.
5. As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.

6. Circus Bell

78.1% Match

Delts Other Advanced Isolation

How to perform this exercise

1. The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
2. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
3. Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
4. Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

7. Barbell Thruster

76.3% Match

Delts Barbell Intermediate Isolation

How to perform this exercise

1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
2. Lower into a squat position by bending your knees and pushing your hips back.
3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
4. Lower the barbell back to shoulder height as you lower back into the squat position.
5. Repeat for the desired number of repetitions.

8. Bent Press

75% Match

Delts Kettlebell Advanced Isolation

How to perform this exercise

1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

9. Dumbbell One Arm Shoulder Press V. 2

73.7% Match

Delts Dumbbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
2. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
4. Repeat for the desired number of repetitions, then switch to the other arm.

10. Dumbbell One Arm Shoulder Press

73.1% Match

Delts Dumbbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
2. Press the dumbbell upward until your arm is fully extended overhead.
3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4. Repeat for the desired number of repetitions, then switch to the other arm.

Why You Might Need a One-arm Kettlebell Split Jerk Alternative

You may need a substitute due to limited equipment, acute shoulder pain, poor overhead mobility, or when programming for hypertrophy rather than power. Replacing the split jerk reduces dynamic lower-body drive while preserving shoulder stimulus; choose a strict or push-style press to target the anterior and lateral deltoids, triceps, and upper traps. If pain limits range, switch to landmine or neutral-grip variations to reduce shear on the glenohumeral joint. Technique cue: keep the ribcage down and press with the elbow slightly in front of the shoulder to protect the rotator cuff while maintaining delt activation.

How to Choose the Right Substitute

Select a substitute based on equipment, goal (power vs hypertrophy), and stability demands. For power and triple-extension carryover pick single-arm push presses or a barbell push jerk; emphasize explosive hip drive and rapid arm extension to transfer force. For strict strength or rehab choose single-arm strict presses or landmine presses to limit shoulder shear and focus on deltoid isolation. If you lack external load, use handstand push-ups to increase vertical pressing overload. Test a light set and check scapular upward rotation and core bracing; if your ribs flare or the shoulder hikes, regress to a more stable or neutral-grip option.

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