Shoulders exercise · kettlebell
Kettlebell Double Jerk
The kettlebell double jerk is a kettlebell exercise that targets the shoulders (deltoids), with the triceps and core assisting.
- Target muscle
- Delts
- Also works
- Triceps, core
- Equipment
- Kettlebell
- Body part
- Shoulders
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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and core work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
