Napra

Two-Arm Kettlebell Jerk

StrengthIntermediate ShouldersCalvesQuadricepsTriceps Kettlebell
Two-Arm Kettlebell Jerk, step 1
1. Two kettlebells in the rack; quick quarter dip.
Two-Arm Kettlebell Jerk, step 2
2. Drive up hard through your legs and hips to launch the weight.
Two-Arm Kettlebell Jerk, step 3
3. Drop under it with a second dip and catch it on straight arms; then stand up tall.

How to do it

  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.

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