Exercise Comparison
Alternating Deltoid Raise vs One-Arm Kettlebell Split Jerk
Side-by-Side
Muscle Analysis
Shared
Only in One-Arm Kettlebell Split Jerk
Instructions
Alternating Deltoid Raise
In a standing position, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and 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 Deltoid Raise is a beginner exercise using dumbbell, while One-Arm Kettlebell Split Jerk is intermediate and uses kettlebells. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or One-Arm Kettlebell Split Jerk for a greater challenge. One-Arm Kettlebell Split Jerk is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.