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Shoulders

Double Kettlebell Jerk

Double Kettlebell Jerk (Start)Double Kettlebell Jerk (End)
LevelIntermediateEquipmentKettlebellMechanicCompoundForcePush

An overhead lift using two kettlebells where a leg dip and drive sends the bells overhead.

Strength
Primary musclesShoulders
Secondary musclesCalvesQuadricepsTriceps

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %
Effort during a set9.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Rack two kettlebells at your shoulders.
  2. 2Stand with your feet hip-width apart.
  3. 3Brace your core.

How to perform

  1. 1Dip your knees slightly.
  2. 2Drive up explosively and press the bells overhead.
  3. 3Dip again as you lock out.
  4. 4Stand tall, then lower the bells to your shoulders.

Alternatives

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More with Kettlebell

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Stretches for Shoulders

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