Exercise Profile
  • Target Muscle Group
  • Exercise TypeOlympic Weightlifting
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back
Target Muscle Group


Quads Muscle Anatomy Diagram

2 KB Kettlebell Jerk Overview

The 2 KB kettlebell jerk is a variation of the jerk and an explosive movement used to strengthen the push muscles of the quads and shoulders.

The 2 KB kettlebell jerk is an exercise that would typically be seen performed in Olympic style weightlifting facilities. It is also a movement athletes would use to build explosive strength to increase their performance on their field of play.

Olympic lifts, such as jerk balance, are very technically demanding and require a lot of practice prior to performing with any sort of significant weight.

2 KB Kettlebell Jerk Instructions

  1. Set up the kettlebells at chest height in the front rack position.
  2. Dip slightly at the knees and then explode straight up as you press the kettlebell overhead.
  3. As you catch the catch the bell overhead with your arm locked out, dip again to absorb the force and stabilize the bell.
  4. Lower the bell back to the starting position and repeat for the desired number of repetitions on both sides.

2 KB Kettlebell Jerk Tips

  1. Olympic lifting is about efficiency, not just brute strength.
  2. When you dip, ensure the hips don’t shoot back too aggressively as this will cause the chest to cave forward.
  3. To get the kettlebells into position, one will need to likely swing it in between the legs and then clean it into position.