Double Kettlebell Jerk
Muscles worked
Instructions
- 1Hold a kettlebell by the handle in each hand.
- 2Clean 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.
- 3Dip your body by bending the knees, keeping your torso upright.
- 4Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
- 5As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
- 6Return your feet to the ground in a split fashion, with one foot forward and one foot back.
- 7Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Double Kettlebell Jerk
The double kettlebell jerk is an explosive movement from weightlifting that combines leg power with driving the bells overhead. After cleaning the kettlebells to the shoulders, the lifter uses a dip followed by a rapid leg extension to drive the bells to lockout, then catches with the feet split. It's a highly technical exercise that builds overall upper-body power, particularly in the shoulders and triceps, while heavily engaging the quads and calves. It requires good coordination and a gradual learning curve before loading heavy. It's a staple of functional strength and general physical preparation training.
check_circleBenefits
- check_circleBuilds explosive shoulder power
- check_circleHeavily engages the legs and triceps
- check_circleImproves overall body coordination
- check_circleHigh athletic transfer
lightbulbExecution tips
- lightbulbMaster the clean before adding the jerk
- lightbulbKeep the dip short and quick
- lightbulbCatch in a stable split stance
- lightbulbFully lock out the elbows at the top
warningCommon mistakes
- warningDip too slow or too deep
- warningLack of stability on the catch
- warningPushing with the arms instead of the legs
- warningSkipping a shoulder warm-up
helpFrequently asked questions
Should I master the clean first?expand_more
Yes, the double kettlebell clean should be solid before working on the jerk.
What kettlebell weight to start with?expand_more
Start light (8-12 kg) to learn the technique before adding load.
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