Home Exercises Kettlebell ExercisesJerk (Double)

Jerk (Double)

The Jerk is based off the Olympic lift that utilizes an initial leg drive to drive the weight up and then a knee dip to dip down under the weight at full arm extension. Once that motion is complete, you then stand up fully. This is one of the most powerful exercises not only for the upper body but lower body as well. The Jerk develops tremendous strength, power, and is an especially great conditioning tool when performed in high reps. The Jerk is a must for anyone looking to take their sport or strength to the next level.

Purpose/Focus:	Strength, Power, Conditioning
Body Parts Used:	Shoulders, Back, Arms, Core, Legs
Difficulty:	Medium

Exercise Videos
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Exercise Steps

	Clean a pair of kettlebells into the rack position with your chest out and back straight.
	Slightly dip and using your legs, thrust the kettlebells up off your chest
	As the kettlebells rise, quickly dip underneath the kettlebell while straightening your arm at the same time.
	Stand with the kettlebells locked out overhead. Lower the kettlebells and repeat.
	Stand with the kettlebells locked out overhead. Lower the kettlebells and repeat. Tips: Practice the motion without the kettlebell first to perfect it. Just remember this sequence: Dip, Explode, Absorb and Lock. Dip to initiate the movement, explode to get the kettlebell overhead. Absorb by dipping down underneath the kettlebells while locking your arm overhead.

Exercise Pictures

Contributor Information

Franz & Yoana Snideman are part of the Revolution Fitness Center. We believe that training should be fun, dynamic, stimulating and challenging. Training and nutritional programs must be individualized according to specific needs and goals. The ultimate goal of The Revolution Fitness System is to enhance the total well being of each person and to live a higher quality of life!” Train with purpose! Find out more at www.RevolutionLaJolla.com

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