This exercise involves holding a kettlebell in each hand and performing a double jerk movement, which involves bending the knees and explosively pushing the kettlebells overhead while simultaneously dropping into a partial squat. The movement is then reversed to return to the starting position. This exercise targets the shoulders, triceps, and legs.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves cardiovascular endurance
- Increases strength and power in the legs, glutes, shoulders, and arms
- Enhances coordination and balance
- Burns a high number of calories in a short amount of time
- Can be modified for different fitness levels and goals
- Engages multiple muscle groups at once for efficient and effective workouts
How to perform
- Start by standing with your feet shoulder-width apart and holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Push your hips back and lower into a squat position.
- As you rise up from the squat, use the momentum to press the kettlebells overhead.
- Lower the kettlebells back down to shoulder height as you lower back into the squat position.
- As you rise up from the squat again, use the momentum to press the kettlebells overhead once more.
- Lower the kettlebells back down to shoulder height and repeat the exercise for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Primary
Shoulder
Primary
Triceps
Primary
Chest
Primary