Double Kettlebell Jerk
Double Kettlebell Jerk is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the calves, quads and triceps. It is performed with kettlebell.
How to do it
- 1Hold a kettlebell by the handle in each hand.
- 2Clean 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.
- 3Dip your body by bending the knees, keeping your torso upright.
- 4Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
- 5As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
- 6Return your feet to the ground in a split fashion, with one foot forward and one foot back.
- 7Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.