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Double Kettlebell Jerk

Double Kettlebell Jerk is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your calves, quads and triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Double Kettlebell Jerk: starting position
Starting position
Double Kettlebell Jerk: end position
End position

How to do the double kettlebell jerk

  1. Hold a kettlebell by the handle in each hand.
  2. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
  3. Dip your body by bending the knees, keeping your torso upright.
  4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
  5. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
  6. Return your feet to the ground in a split fashion, with one foot forward and one foot back.
  7. Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

Muscles worked

Primary: ShouldersSecondary: CalvesSecondary: QuadsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Double Kettlebell Jerk alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the double kettlebell jerk work?

It mainly works your shoulders; your calves, quads and triceps assist.

How many sets and reps of double kettlebell jerk should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the double kettlebell jerk good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →