Exercise Comparison
Alternating Cable Shoulder Press vs One-Arm Kettlebell Split Jerk
Side-by-Side
Muscle Analysis
Shared
Only in One-Arm Kettlebell Split Jerk
Instructions
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
Keeping your head and chest up, extend through the elbow to press one side directly over head.
After pausing at the top, return to the starting position and repeat on the opposite side.
One-Arm Kettlebell Split Jerk
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.
Dip your body by bending the knees, keeping your torso upright.
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.
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.
Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while One-Arm Kettlebell Split Jerk is intermediate and uses kettlebells. Choose Alternating Cable Shoulder Press if you're looking for a more accessible option, or One-Arm Kettlebell Split Jerk for a greater challenge.