Two-Arm Kettlebell Jerk

A intermediate strength exercise for the shoulders, done with a kettlebell.

Two-Arm Kettlebell Jerk: finishing position

Main muscles: Shoulders
Also works: Calves, Quads and Triceps
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Two-Arm Kettlebell Jerk

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Two-Arm Kettlebell Jerk

Questions

What muscles does the Two-Arm Kettlebell Jerk work?

Mainly the shoulders, with the calves, quads and triceps helping.

Is the Two-Arm Kettlebell Jerk good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Two-Arm Kettlebell Jerk?

Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.

How many sets and reps of the Two-Arm Kettlebell Jerk should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).