ShouldersIntermediate
Kettlebell Jerk
One kettlebell driven off the rack with a dip and explosive leg drive, then caught overhead in a quick second dip before you stand. A kettlebell-sport staple for power and conditioning.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
Secondary muscles
- Side Delts
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
- Obliques
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 5–10 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.