Two-Arm Kettlebell Jerk
How to do the Two-Arm Kettlebell Jerk
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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.
How to program the Two-Arm Kettlebell Jerk
Sets and reps
As a compound movement, the Two-Arm Kettlebell Jerk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Two-Arm Kettlebell Jerk is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Two-Arm Kettlebell Jerk work?
The Two-Arm Kettlebell Jerk primarily targets the Shoulders. It also recruits the Calves, Quadriceps, Triceps as supporting muscles.
What equipment do I need for the Two-Arm Kettlebell Jerk?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Two-Arm Kettlebell Jerk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
