Double Kettlebell Jerk
a.k.a. Double Kettlebell Split Jerk
Differentiation: Mechanics
This variation of a Jerk exercise is unique. Here is how: you use kettlebells. Using kettlebells requires more stability. The explosive jerk movement naturally involve moving your leg backward to build momentum. The exercise builds overall shoulder strength. Also, you must control the Kettlebells. Keeping the Kettlebells from wobbling further develops your forearms.
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the two kettlebells on the floor.
4) Stand with your feet near the kettlebells.
5) Place your feet shoulder-width apart.
6) Squat to lower your torso and grasp a kettlebell in each hand, palms down.
7) Raise the kettlebells and allow them to dangle loosely at your sides.
8) Look straight ahead.
9) Raise the kettlebells up to your shoulders, so that your palms are facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Bend your knees slightly to dip your torso, keeping your head and shoulders erect.
3) Then, exhale while you explosively leap upward, using your body's momentum to help lift the kettlebells up and over your head.
4) As you come down, split your legs, keeping one behind you and extending the other forward to maintain stability.
5) Then, gradually lower the kettlebells to your shoulders
6) This is the ending position.
7) ...and stand upright, returning to the starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper body vertical throughout the movement. Do not bend at the waist.
Avoid allowing the knee of your supporting leg to flare outward.
Be sure to extend each leg behind you in a straight line.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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