Double Kettlebell Jerk
How to do the 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.
How to program the Double Kettlebell Jerk
Sets and reps
As a compound movement, the Double Kettlebell Jerk responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Double Kettlebell Jerk is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Double Kettlebell Jerk work?
The Double Kettlebell Jerk primarily targets the Shoulders. It also recruits the Calves, Quadriceps, Triceps as supporting muscles.
What equipment do I need for the Double Kettlebell Jerk?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Double Kettlebell Jerk should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
