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Two-Arm Kettlebell Jerk

Two-Arm Kettlebell Jerk is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your calves, quads and triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Two-Arm Kettlebell Jerk: starting position
Starting position
Two-Arm Kettlebell Jerk: end position
End position

How to do the two-arm kettlebell jerk

  1. 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.

Muscles worked

Primary: ShouldersSecondary: CalvesSecondary: QuadsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Two-Arm Kettlebell Jerk alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the two-arm kettlebell jerk work?

It mainly works your shoulders; your calves, quads and triceps assist.

How many sets and reps of two-arm kettlebell jerk should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the two-arm kettlebell jerk good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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