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Double Kettlebell Split Jerk

Learn how to properly perform the Double Kettlebell Split Jerk with this complete demonstration video.

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What is the Double Kettlebell Split Jerk?

The Double Kettlebell Split Jerk is an advanced exercise that combines strength, balance, and coordination. Ideal for athletes looking to improve their explosive power, this exercise engages the shoulders, legs, and core. Perfect for adding variety to your workout routine, the Split Jerk also enhances stability and mobility.

How to properly perform the Double Kettlebell Split Jerk

  1. Start by holding two kettlebells in the racked position at your shoulders.
  2. Take a step forward with one leg and a step back with the other leg, assuming a split stance.
  3. Push through your front foot and drive both kettlebells overhead in a pressing motion.
  4. As you extend your arms overhead, lower your back knee towards the ground in a controlled manner.
  5. Keep your torso upright and maintain stability throughout the movement.
  6. Return to the starting position by reversing the motion and repeating the exercise for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Shoulders:

Handstand Push-up against the Wall (male)Ring Handstand (male)Full Lateral Raises with Band

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