Kettlebell - Two Arm Jerk
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Shoulders Triceps Strength Kettlebell Push Compound Gym
Purpose: The jerk is a good exercise for building up and strengthening the shoulder region.
Benefits: The jerk is a highly effective compound upper-body exercise.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a kettlebell with each hand using an overhand grip (palms facing upward). Lift the kettlebells until they are positioned in front of your shoulders and your elbows flares out to the sides. This is your starting position. Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement. Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the kettlebells straight up over your head. Exhale during this movement. Return to the starting position. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Grab kettlebells with each hand and hold them in front of your shoulder.
Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a kettlebell with each hand using an overhand grip (palms facing upward). Lift the kettlebells until they are positioned in front of your shoulders and your elbows flares out to the sides. This is your starting position.
Step 2
Bend our knees slightly, keeping your hips over your feet.
Slowly flex your knees without moving the hips backwards. Lower yourself only slightly. Inhale during this movement.
Step 3
Push the kettlebells powerfully over your head.
Push upwards as powerfully as possible. Drive through the heels, creating as much speed and force as possible. Push the kettlebells straight up over your head. Exhale during this movement.
Step 4
Slowly lower the kettlebells until it is in front of your shoulder.
Return to the starting position. Slowly lower the weight until it is in front of your shoulder. Your elbows should flare out to the sides. Inhale during this movement.