Shoulders / Intermediate / Compound (multi-joint)

Two-Arm Kettlebell Jerk

A kettlebell explosive exercise for the front delts and side delts, with the calves, quads and triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Calves, Quads, Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint), Explosive

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

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