Two-Arm Kettlebell Jerk

Shoulders

Two-Arm Kettlebell Jerk

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

An explosive overhead lift where you dip and drive with your legs to send two kettlebells overhead.

Strength

Primary musclesShoulders

Secondary musclesCalves Quadriceps Triceps

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

1Clean two kettlebells to the rack position at your shoulders with your elbows tucked.
2Stand with your feet hip width apart and your core braced.

How to perform

1Dip slightly by bending your knees, keeping your torso upright.
2Drive up forcefully through your legs and push the kettlebells overhead.
3Re-dip slightly under the bells as you lock out your arms.
4Stand tall with straight arms, then lower the bells back to your shoulders.