How to do the Kettlebell Double Jerk
Kettlebell Double Jerk is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Kettlebell Double Jerk demonstration · © GymiaFit
Kettlebell Double Jerk at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Double Jerk step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- 2Bend your knees slightly and engage your core.
- 3Press the kettlebells overhead, fully extending your arms.
- 4Bend your knees and quickly drop into a partial squat.
- 5Explosively extend your hips and knees, driving the kettlebells overhead.
- 6Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
- 7Stand up straight and return to the starting position.
- 8Repeat for the desired number of repetitions.
Kettlebell Double Jerk — questions
What muscles does the Kettlebell Double Jerk work?
The Kettlebell Double Jerk primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Kettlebell Double Jerk?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Double Jerk suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Double Jerk?
Kettlebell Alternating Press, Kettlebell Arnold Press, Kettlebell Double Push Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Double Jerk demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.