Two-Arm Kettlebell Jerk
- Works
- Shoulders, plus calves, quads and triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Cues
- Bells racked, elbows on the ribs.
- Short dip, sharp drive.
- Drop under and lock out.
- Stand tall to finish.
Common mistakes
- Pressing out.
- Dip too deep or slow.
Where to start
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.