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How to do Kettlebell Double Jerk

The kettlebell double jerk is a dynamic overhead pressing movement that involves using two kettlebells. It requires explosive power, coordination, and proper technique to safely drive the weights overhead using a combination of leg and upper body strength.

Kettlebell Double Jerk demonstration
Primary muscle
Shoulders
Also works
Triceps and Core
Equipment
Kettlebell
Level
Advanced
Category
Shoulders

How to do Kettlebell Double Jerk, step by step

  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

Kettlebell Double Jerk works your shoulders as the main mover, with help from your triceps and core.

Track Kettlebell Double Jerk in SPLYT

Kettlebell Double Jerk is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

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