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Double Kettlebell Jerk

A intermediate strength exercise for the shoulders, done with a kettlebell.

Double Kettlebell Jerk: starting positionDouble Kettlebell Jerk: finishing position
Main muscles
Shoulders
Also works
Calves, Quads and Triceps
Equipment
Kettlebell
Level
Intermediate
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Double Kettlebell Jerk

Questions

What muscles does the Double Kettlebell Jerk work?

Mainly the shoulders, with the calves, quads and triceps helping.

Is the Double Kettlebell Jerk good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Double Kettlebell Jerk?

Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Push Press, Kettlebell Arnold Press or Kettlebell Halo with Overhead Extension.

How many sets and reps of the Double Kettlebell Jerk should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).