Kettlebell Jerk
10 reps
Dip and drive the bells overhead, then dip under to catch them locked out.
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SHOULDERS
Kettlebell Jerk
The kettlebell jerk is an explosive overhead lift that uses a leg dip and drive to launch the bells up, then a second dip to catch them locked out. Handling a bell in each hand keeps both sides working evenly and exposes any imbalance. It's a strong choice for building overhead power and speed.
How to do it
- 1
Set a kettlebell outside each foot, stance slightly wider than shoulder-width and toes turned out.
- 2
Clean both bells to a racked position at shoulder height, forearms vertical and elbows tucked.
- 3
Dip into a quarter squat, then explosively extend your hips, knees, and ankles to drive the bells up.
- 4
Drop under the bells to catch them on straight arms in a quarter squat.
- 5
Stand tall with the bells locked out overhead and your biceps by your ears.
- 6
Lower the kettlebells back to the rack under control.