Double Kettlebell Jerk
The Double Kettlebell Jerk is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The calves and quadriceps and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Double Kettlebell Jerk work?
The Double Kettlebell Jerk primarily works the Shoulders. Secondary muscles include the Calves, Quadriceps, Triceps, which assist during the movement.
Is the Double Kettlebell Jerk good for beginners?
The Double Kettlebell Jerk is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Double Kettlebell Jerk?
You need kettlebells to perform the Double Kettlebell Jerk. Most commercial gyms will have this available.
Track Your Progress
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