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

The 10 Best One-arm Kettlebell Split Jerk Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Kettlebell Split Jerk on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Kettlebell One Arm Jerk

   99% match

   Delts · Advanced · Compound

   It uses the same equipment and still works the delts.

   • Kettlebell

   How to perform it

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebell overhead in a straight line, fully extending your arm.
   4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
   5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
   6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
   7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
   8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: overhead jerk, the same as the One-arm Kettlebell Split Jerk
   • Primary muscle: delts, the same as the One-arm Kettlebell Split Jerk
   • Equipment: free weights, the same as the One-arm Kettlebell Split Jerk
   • Body position: standing, the same as the One-arm Kettlebell Split Jerk

2. 2. Kettlebell One Arm Clean And Jerk

   99% match

   Delts · Advanced · Compound

3. 3. Kettlebell One Arm Snatch

   99% match

   Delts · Advanced · Compound

4. Play demonstration

   4. Dumbbell One Arm Snatch

   99% match

   Delts · Advanced · Compound

   A good swap when you have dumbbells to work with, and it still works the delts.

   • Dumbbell

   How to perform it

   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.
   6. Catch the dumbbell overhead with a slight bend in your knees and hips.
   7. Lower the dumbbell back down to the starting position in a controlled manner.
   8. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the One-arm Kettlebell Split Jerk
   • Equipment: free weights, the same as the One-arm Kettlebell Split Jerk
   • Body position: standing, the same as the One-arm Kettlebell Split Jerk

5. 5. Double Kettlebell Snatch

   93% match

   Delts · Advanced · Compound

6. 

   6. Double Kettlebell Jerk

   91% match

   Delts · Advanced · Compound

   Pick this when you want to work the delts with less balance to manage.

   • Kettlebell

   How to perform it

   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.
   6. Return your feet to the ground in a split fashion, with one foot forward and one foot back.
   7. Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: overhead jerk, the same as the One-arm Kettlebell Split Jerk
   • Primary muscle: delts, the same as the One-arm Kettlebell Split Jerk
   • Equipment: free weights, the same as the One-arm Kettlebell Split Jerk
   • Body position: standing, the same as the One-arm Kettlebell Split Jerk
   • Balance: easier to stay steady on than the One-arm Kettlebell Split Jerk
7. 

   7. Jerk Balance

   89% match

   Delts · Advanced · Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   • Barbell

   How to perform it

   1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
   2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
   3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: overhead jerk, the same as the One-arm Kettlebell Split Jerk
   • Primary muscle: delts, the same as the One-arm Kettlebell Split Jerk
   • Equipment: free weights, the same as the One-arm Kettlebell Split Jerk
   • Body position: standing, the same as the One-arm Kettlebell Split Jerk

8. 8. One-arm Kettlebell Split Snatch

   89% match

   Delts · Advanced · Compound

9. 9. Clean And Jerk

   88% match

   Delts · Advanced · Compound

10. 10. Kettlebell Thruster

    81% match

    Delts · Intermediate · Compound