Kettlebell Double Jerk
Gym Exercise Card
Equipment
The Kettlebell Double Jerk is a dynamic compound exercise that combines elements of a squat and press. It's designed to enhance strength and explosive power, particularly in the lower body and shoulders. This exercise also improves coordination and cardiovascular fitness.
How to do it
- Stand with feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend knees into a quarter squat while keeping your back straight.
- Explosively extend your hips and knees while pressing the kettlebells overhead.
- Lock out your arms at the top, ensuring kettlebells are directly over your shoulders.
- Lower the kettlebells back to shoulder height and repeat.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Gastrocnemius Rectus Abdominis Triceps Brachii
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