Two-Arm Kettlebell Jerk
The Two-Arm Kettlebell Jerk is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The calves and quadriceps and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Two-Arm Kettlebell Jerk work?
The Two-Arm Kettlebell Jerk primarily works the Shoulders. Secondary muscles include the Calves, Quadriceps, Triceps, which assist during the movement.
Is the Two-Arm Kettlebell Jerk good for beginners?
The Two-Arm Kettlebell Jerk is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Two-Arm Kettlebell Jerk?
You need kettlebells to perform the Two-Arm Kettlebell Jerk. Most commercial gyms will have this available.
Track Your Progress
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