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Double Kettlebell Jerk

AdvancedStrengthTier T4

Clean two kettlebells to your shoulders and stand tall. Dip by bending your knees, then drive through your heels to launch the bells upward. Press them overhead to lockout while dipping under them, then stand tall.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Clean the two kettlebells to your shoulders.
  • Stand tall before the dip.
  1. He stands tall in the rack: a kettlebell resting at each shoulder, elbows tucked, hands on the handles, feet planted shoulder-width, torso upright.

    Step 1 of 5

    Clean two kettlebells to your shoulders and stand tall.

  2. He is mid-dip: knees bent forward into the shallow dip, heels still flat, torso held vertically upright, the two bells still seated at his shoulders.

    Step 2 of 5

    Dip your body by bending the knees, keeping the torso upright.

  3. He is mid-drive: legs extending explosively through the heels, the two bells launching off his shoulders, his arms beginning the press, torso still upright.

    Step 3 of 5

    Immediately reverse direction, driving through the heels to launch the bells upward.

  4. He is at the lockout dip: knees re-bent under him as both kettlebells sit locked at arm's length overhead, elbows extended, torso upright, eyes forward.

    Step 4 of 5

    Press the bells overhead to lockout while dipping under them, then stand tall.

  5. He stands tall in the rack: a kettlebell resting at each shoulder, elbows tucked, hands on the handles, feet planted shoulder-width, torso upright.

    Step 5 of 5

    Clean two kettlebells to your shoulders and stand tall.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the torso upright through the dip. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.