The Kettlebell Double Jerk is a dynamic and challenging exercise that targets the shoulders, triceps, and core muscles. It is a compound movement that involves lifting two kettlebells overhead in a fluid motion.
How to perform
Step by Step Instructions:1. Stand with your feet hip-width apart and hold a kettlebell in each hand at shoulder height.
2. Begin by bending your knees slightly and then exploding upwards, using your legs to drive the kettlebells overhead.
3. As the kettlebells reach the top of the movement, quickly drop down into a split stance, with one foot forward and the other foot back.
4. As you land in the split stance, press the kettlebells overhead until your arms are fully extended.
5. Return to the starting position by bringing your feet back together and lowering the kettlebells back to shoulder height.
6. Repeat the movement for the desired number of repetitions.
Tips:
- Keep your core engaged throughout the movement to maintain stability and prevent injury.
- Focus on using your legs to drive the movement, rather than relying solely on your arms.
- Make sure to maintain proper form throughout the exercise, avoiding arching your back or leaning too far forward.
- Start with a lower weight to ensure proper form and technique before increasing the weight.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.