Kettlebell Double Jerk

Muscles worked

Setup

1. Clean two kettlebells to the rack position with your feet shoulder-width apart.
2. Position the kettlebells so they rest in the 'V' of your elbows with your fists close together under your chin.
3. Keep your elbows tucked tight against your ribcage, your torso vertical, and your core braced.

How to do it

1. Inhale and perform a quick, shallow knee dip (the first dip) while keeping your heels grounded and torso upright.
2. Explosively extend your hips and knees to drive the kettlebells upward, launching them off your shoulders.
3. Quickly drop into a second shallow squat (the second dip) to catch the kettlebells with arms fully locked out overhead.
4. Stand up straight to complete the rep, then exhale as you carefully lower the bells back to the rack position.

Form checklist

• Keep your heels on the floor during the initial drive phase to maximize power.
• Ensure your elbows are fully locked out in the second dip before standing up.
• Maintain a vertical spine throughout the movement; do not lean back as the bells go overhead.
• Absorb the weight of the bells with your legs when returning to the rack position.

Pro tips

• Focus on the 'bump'—the split second the kettlebells leave your rack—to maximize power transfer from the legs and save your shoulders.
• Use a 'loose' grip in the overhead position to allow the bells to sit comfortably on the back of the wrists without straining the forearms.

Make it harder

• Perform the 'Long Cycle' by adding a clean between every jerk repetition.
• Increase the tempo of the repetitions to emphasize cardiovascular conditioning and power endurance.

Frequently asked

What muscles does the kettlebell double jerk work?

The kettlebell double jerk primarily targets the calves, deltoids, glutes, hamstrings, and quadriceps, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the kettlebell double jerk?

The kettlebell double jerk uses kettlebell.

Is the kettlebell double jerk good for beginners?

The kettlebell double jerk is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
• Dumbbell Single Power Clean And JerkAdvanced · calves, deltoids, erector spinae, glutes, hamstrings, and quadriceps
• Dumbbell Sliding Rear Lunge Single Arm PressIntermediate · calves, deltoids, glutes, hamstrings, and quadriceps
• Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps