10 Best Kettlebell Double Jerk Alternatives for Shoulder Power

The Kettlebell Double Jerk is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Double Snatch, the Jerk Balance and the One-arm Kettlebell Snatch.

Kettlebell Double JerkWatch the Kettlebell Double Jerk

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kettlebell Double Jerk

The steps for the Kettlebell Double Jerk itself, so you can judge how close each substitute below really is.

Delts, with triceps, core · Kettlebell · Advanced · Compound

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
  2. Bend your knees slightly and engage your core.
  3. Press the kettlebells overhead, fully extending your arms.
  4. Bend your knees and quickly drop into a partial squat.
  5. Explosively extend your hips and knees, driving the kettlebells overhead.
  6. Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
  7. Stand up straight and return to the starting position.
  8. Repeat for the desired number of repetitions.

The 10 Best Kettlebell Double Jerk Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Double Jerk on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Double SnatchPlay demonstration

    1. Kettlebell Double Snatch

    99% match

    Delts · Advanced · Compound

    It uses the same equipment and still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
    3. In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders.
    4. As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms.
    5. Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Double Jerk
    • Equipment: free weights, the same as the Kettlebell Double Jerk
    • Body position: standing, the same as the Kettlebell Double Jerk
  2. Jerk Balance

    2. Jerk Balance

    92% match

    Delts · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
    2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
    3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: overhead jerk, the same as the Kettlebell Double Jerk
    • Primary muscle: delts, the same as the Kettlebell Double Jerk
    • Equipment: free weights, the same as the Kettlebell Double Jerk
    • Body position: standing, the same as the Kettlebell Double Jerk
  3. One-arm Kettlebell Snatch

    3. One-arm Kettlebell Snatch

    92% match

    Delts · Advanced · Compound

    Pick this when you want to work the delts one side at a time.

    • Kettlebell
    How to perform it
    1. Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
    2. Look straight ahead and swing the kettlebell back between your legs.
    3. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Double Jerk
    • Equipment: free weights, the same as the Kettlebell Double Jerk
    • Body position: standing, the same as the Kettlebell Double Jerk

Kettlebell Double Jerk FAQ

What muscles does Kettlebell Double Jerk work?

The kettlebell double jerk primarily targets the anterior and medial deltoids while recruiting triceps and upper traps for the overhead lockout. It also uses the glutes, quads, and calves through triple extension to generate the upward drive that transfers force into the shoulders.

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