Exercise guide · Advanced · Compound

Kettlebell Double Jerk: How to Do It & Muscles Worked

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.

Primary muscles
Shoulders
Secondary muscles
Triceps , Obliques , Abs
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell double jerk
Front view: muscles worked by the kettlebell double jerk. Primary: shoulders. Secondary: triceps, obliques and abs.
Back view: muscles worked by the kettlebell double jerk. Primary: shoulders. Secondary: triceps, obliques and abs.
Primary Secondary

How to do the kettlebell double jerk

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

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell double jerk by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Double Jerk alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.