deltskettlebell
kettlebell double jerk
kettlebell double jerk is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
Step 2. Bend your knees slightly and engage your core.
Step 3. Press the kettlebells overhead, fully extending your arms.
Step 4. Bend your knees and quickly drop into a partial squat.
Step 5. Explosively extend your hips and knees, driving the kettlebells overhead.
Step 6. Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
Step 7. Stand up straight and return to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepscore
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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