Two-Arm Kettlebell Jerk

An explosive full-body kettlebell exercise that develops total body power and athletic performance.

Instructions

1. Clean two kettlebells to your shoulders by extending through your legs and hips as you pull them upward. Rotate your wrists so palms face forward.
2. Squat down a few inches to generate momentum.
3. Reverse the motion rapidly, driving both kettlebells explosively overhead.
4. Immediately after the initial push, squat down again and get under the kettlebells, catching them in the locked-out position.
5. Stand upright to complete the repetition.
6. Lower the kettlebells back to your shoulders and repeat.

Tips

• Use the momentum from your squat to help drive the kettlebells overhead.
• Achieve a stable lockout position with the kettlebells locked out overhead.
• Keep your core tight throughout to protect your lower back.
• Focus on powerful hip extension to initiate the upward movement.