Kettlebell Double Jerk Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Kettlebell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Serratus Anterior, Triceps Brachii, Deltoid Lateral
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Kettlebell Double Overhead Jerk
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Double Jerk
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- In one smooth motion, extend your hips and knees while pressing the kettlebells overhead.
- Make sure to fully extend your arms at the top and hold for a moment.
- Lower the kettlebells back to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight too soon.
- Not fully locking out the arms overhead.
- Failing to maintain a stable core.
Modifications
- Use lighter kettlebells for beginners.
- Perform the exercise seated for more stability.
Tips
- Keep your core tight to stabilize your body during the movement.
- Ensure your stance is shoulder-width apart to maintain balance.
- Use a manageable weight to prevent injury.
Kettlebell Double Jerk Alternatives
Tags
shoulders
strength
kettlebell
power
upper body
exercise
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