Strength

Double Kettlebell Jerk

The double kettlebell jerk is an intermediate strength exercise for your shoulders, using kettlebells.

Main muscles
Shoulders
Also works
Calves, Quads, Triceps
Equipment
Kettlebells
Level
Intermediate
Double Kettlebell Jerk, starting position
Start
Double Kettlebell Jerk, end position
Finish

How to do it

  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.

Alternatives to the double kettlebell jerk

Pike push-up Body weight Arnold Dumbbell Press Dumbbell Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells