PlanWorkouts

Exercise 0527 · REF tznL2Ad

Kettlebell Double Jerk exercise animation

Kettlebell Double Jerk

Category
Shoulders
Equipment
Kettlebell
Target
Delts

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.

How to Do the Kettlebell Double Jerk

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
  2. Bend your knees slightly and engage your core.
  3. Press the kettlebells overhead, fully extending your arms.
  4. Bend your knees and quickly drop into a partial squat.
  5. Explosively extend your hips and knees, driving the kettlebells overhead.
  6. Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
  7. Stand up straight and return to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Double Jerk primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have kettlebell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Kettlebell Double Jerk work?
The Kettlebell Double Jerk primarily targets the delts, with the triceps and core assisting.
What equipment do I need for the Kettlebell Double Jerk?
The Kettlebell Double Jerk is done with a kettlebell.
What's a good alternative to the Kettlebell Double Jerk?
If you don't have access to a kettlebell, the Left Hook. Boxing targets the same delts using body weight instead.