Exercise library · Shoulders

How to Do Two-Arm Kettlebell Jerk

Step-by-step instructions, muscles worked and workouts that use the two-arm kettlebell jerk.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.