TETSUKettlebell Double Jerk
The Kettlebell Double Jerk is a kettlebell exercise for the shoulders that primarily targets the delts, with the triceps and core assisting. Follow the 8 steps below for correct form, with an animated demonstration.
deltsshoulders
tricepscore
kettlebell
How to do the Kettlebell Double Jerk
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Press the kettlebells overhead, fully extending your arms.
- Bend your knees and quickly drop into a partial squat.
- Explosively extend your hips and knees, driving the kettlebells overhead.
- Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
- Stand up straight and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Double Jerk work?
The Kettlebell Double Jerk primarily targets the delts. The triceps and core work as supporting muscles.
What equipment do I need for the Kettlebell Double Jerk?
You need a kettlebell to perform the Kettlebell Double Jerk.
How many sets and reps of the Kettlebell Double Jerk should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kettlebell Double Jerk works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your shoulders volume climb, and let AI plan your week. Scan the code or grab the app — free to start.