Double Kettlebell Jerk
Double Kettlebell Jerk is a power and coordination – kettlebell jerk exercise involving Quadriceps, Gluteus maximus, Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Gastrocnemius, Obliques
- Exercise type
- Power and coordination – kettlebell jerk
Exercise technique
- Double rack
Clean both kettlebells to your shoulders with control, supporting the bells on your forearms.
- Base
Place your feet in a balanced stance and keep your torso upright.
- First dip
Bend your knees a short distance, keeping heels down and the rack connected to your torso.
- Drive
Powerfully extend your knees and hips to accelerate both weights upward.
- Second dip
As the kettlebells rise, move under them again, extend your elbows and catch the loads overhead.
- Stand
Keep your arms fixed, straighten your legs and establish balance.
- Return to rack
Lower the kettlebells to your shoulders, softening the catch with your knees, before beginning another cycle.
Key technique points
- Stay upright in the first dip.
- Transfer leg power evenly to both arms.
- Perform the second knee bend.
- Stand after the catch.
- Keep the loads over your shoulders at the top.
- Return softly to the rack.
Common mistakes
Skipping the second dip
Do not force the loads up only with your arms; perform the jerk’s move-under and catch phase.
Leaning forward
Do not send your hips far back and drop your chest in the first dip; keep the force line vertical.
Uneven catch
Do not lock one arm while leaving the other bent; establish simultaneous overhead support for both weights.
Knees collapsing inward
Do not let your knees move inside your foot direction during the dip or catch; maintain foot support.
Moving before balancing
Do not move your feet randomly before stabilizing the overhead loads; first complete the upright position.
Slamming into the rack
Do not drop both bells hard onto your shoulders; soften the return with your knees and hips.
Frequently asked questions
Double Kettlebell Jerk: why is “Skipping the second dip” a mistake?
Do not force the loads up only with your arms; perform the jerk’s move-under and catch phase.
Double Kettlebell Jerk: why is “Leaning forward” a mistake?
Do not send your hips far back and drop your chest in the first dip; keep the force line vertical.
Double Kettlebell Jerk: why is “Uneven catch” a mistake?
Do not lock one arm while leaving the other bent; establish simultaneous overhead support for both weights.
Double Kettlebell Jerk: why is “Knees collapsing inward” a mistake?
Do not let your knees move inside your foot direction during the dip or catch; maintain foot support.
Double Kettlebell Jerk: why is “Moving before balancing” a mistake?
Do not move your feet randomly before stabilizing the overhead loads; first complete the upright position.
Double Kettlebell Jerk: why is “Slamming into the rack” a mistake?
Do not drop both bells hard onto your shoulders; soften the return with your knees and hips.
What should I focus on when doing Double Kettlebell Jerk?
Stay upright in the first dip. Transfer leg power evenly to both arms. Perform the second knee bend. Stand after the catch. Keep the loads over your shoulders at the top. Return softly to the rack.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.