Hominin · exercise
Double Kettlebell Jerk
Double Kettlebell Jerk is a intermediate strength exercise using kettlebells. It works the shoulders, with help from the calves, quadriceps and triceps.
intermediatekettlebellspush movementcompoundstrength
- Main muscles
- shoulders
- Also works
- calves, quadriceps, triceps
How to do it
- Hold a kettlebell by the handle in each hand.
- 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.
- 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 kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
- Return your feet to the ground in a split fashion, with one foot forward and one foot back.
- Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Kettlebell Halo · kettlebells, beginner
- Kettlebell Pirate Ships · kettlebells, beginner
- Alternating Kettlebell Press · kettlebells, intermediate
- Double Kettlebell Push Press · kettlebells, intermediate
- Kettlebell Arnold Press · kettlebells, intermediate
- Kettlebell Halo with Overhead Extension · kettlebells, intermediate
- Kettlebell Seated Press · kettlebells, intermediate
- Kettlebell Seesaw Press · kettlebells, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).