Intermediate
KETTLEBELL DOUBLE JERK
Shoulders
Body Part
Delts
Target Muscle
Kettlebell
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
2
Step:2 Bend your knees slightly and engage your core.
3
Step:3 Press the kettlebells overhead, fully extending your arms.
4
Step:4 Bend your knees and quickly drop into a partial squat.
5
Step:5 Explosively extend your hips and knees, driving the kettlebells overhead.
6
Step:6 Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
7
Step:7 Stand up straight and return to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
