Shoulders / Intermediate / Compound (multi-joint)

Double Kettlebell Jerk

A kettlebell explosive exercise for the front delts and side delts, with the calves, quads and triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Calves, Quads, Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint), Explosive

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

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