Shoulders Exercise · Kettlebell
Kettlebell Double Jerk
The jerk adds a leg drive and a second dip-and-catch to the press, letting you move considerably more weight overhead than a strict press would allow. Doing it with two kettlebells at once demands the hips and legs generate force symmetrically, since any imbalance shows up immediately in the catch position.
Go to the movement steps- Category
- Shoulders
- Equipment
- Kettlebell
- Target
- Delts
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Kettlebell Double Jerk
- Take a shoulder-width stance, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and brace your core.
- Press the kettlebells straight overhead until your arms are fully extended.
- Bend your knees again and drop quickly into a partial squat.
- Drive your hips and knees to extension explosively, sending the kettlebells overhead.
- Lock your arms out and receive the kettlebells overhead with your knees slightly bent.
- Rise back up to standing to return to the starting position.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Kettlebell Double Jerk mainly targets your Delts, with your Triceps helping support the movement, along with your Core.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Kettlebell Double Jerk work?
- The Kettlebell Double Jerk mainly works your delts. It also helps strengthen your triceps and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Kettlebell Double Jerk?
- You do the Kettlebell Double Jerk with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Kettlebell Double Jerk?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Kettlebell Double Jerk?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.