Shoulders · Kettlebell
Kettlebell Double Jerk
How to do the kettlebell double jerk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Start with two kettlebells racked at your shoulders. Dip slightly by bending the knees, then explosively drive through your legs to launch the bells upward as you press and punch yourself under them. Catch the bells overhead with arms locked, then stand tall and lower under control.
- 1Legs and hips driving the dip and explosive launch
- 2A fast drop under the bells as you lock the arms out
- 3Strong overhead lockout with the core braced
Common mistakes
- Pressing with the arms instead of driving through the legs
- Letting the bells drift forward off the shoulders
- Catching with soft, bent elbows instead of a locked overhead
Muscles worked
The kettlebell double jerk mainly works the front delts, triceps, and quads, with the upper traps, glutes, calves, side delts, forearms, upper chest, lower back, upper abs, lower abs, and hamstrings assisting.
- Front DeltsPrimary
- TricepsPrimary
- QuadsPrimary
- Upper TrapsSupport
- GlutesSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Lower TrapsMinor
- ObliquesMinor
Kovo programs the kettlebell double jerk for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.