Two-Arm Kettlebell Jerk

How to do the Two-Arm Kettlebell Jerk

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	calves, quads, triceps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Iron Cross Dumbbell

Easier than the Two-Arm Kettlebell Jerk

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Bradford/Rocky Presses beginner · Barbell

Harder than the Two-Arm Kettlebell Jerk

Circus Bell expert · Other Equipment Push Press expert · Barbell Clean and Jerk expert · Barbell

Superset the Two-Arm Kettlebell Jerk with

Opposing middle back work — alternate sets without extra rest.

One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back Alternating Renegade Row middle back

Common questions

What muscles does the Two-Arm Kettlebell Jerk work?

The Two-Arm Kettlebell Jerk primarily works the shoulders, with the calves, quads, and triceps as secondary movers. Clean and Press, Double Kettlebell Jerk, and Double Kettlebell Push Press train the same muscle, across 9 equipment types.

What equipment do you need for the Two-Arm Kettlebell Jerk?

Kettlebells. Without kettlebells, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Two-Arm Kettlebell Jerk suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Bradford/Rocky Presses and work up.

Where should the Two-Arm Kettlebell Jerk go in a workout?

Early — the Two-Arm Kettlebell Jerk is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset One-Arm Kettlebell Row and Two-Arm Kettlebell Row later.

Similar exercises

Clean and Press Barbell Double Kettlebell Jerk Kettlebell Double Kettlebell Push Press Kettlebell Kettlebell Turkish Get-Up (Squat style) Kettlebell Landmine Linear Jammer Barbell One-Arm Kettlebell Jerk Kettlebell