ShouldersIntermediate

Double Kettlebell Jerk

Strength movement using Kettlebells.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Calves, Quadriceps, Triceps

Movement instructions

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.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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