Exercise Comparison
Alternating Deltoid Raise vs Double Kettlebell Jerk
Side-by-Side
Muscle Analysis
Shared
Only in Double Kettlebell Jerk
Instructions
Alternating Deltoid Raise
In a standing position, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.
Double Kettlebell Jerk
Hold a kettlebell by the handle in each hand.
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.
Dip your body by bending the knees, keeping your torso upright.
Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
Return your feet to the ground in a split fashion, with one foot forward and one foot back.
Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Double Kettlebell Jerk is intermediate and uses kettlebells. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or Double Kettlebell Jerk for a greater challenge. Double Kettlebell Jerk is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.