Double Kettlebell Jerk
Two kettlebells driven off the rack with a dip and explosive leg drive, then caught overhead in a quick second dip. Moves heavier bells overhead than a press and builds power and work capacity.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
Secondary muscles
- Side Delts
- Glutes (Gluteus Maximus)
- Traps (Trapezius)
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 4–5
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width and two kettlebells in the rack, forearms vertical, elbows resting against the ribs and handles at the collarbones.
Dip a few inches by bending the knees, keeping the torso upright and elbows on the ribs.
Drive up hard through the legs, rising onto the balls of the feet to launch the bells.
As they leave the rack, drop quickly into a second dip and punch the arms to lockout.
Stand up fully with the bells fixed overhead.
Lower the bells back to the rack, cushioning them with the legs.
Breathing: Exhale on the drive, take a short breath at lockout and exhale again as the bells return to the rack.
Coaching tips
Elbows on the ribs in the dip
Legs launch, arms lock
Fix it overhead before you stand
Common mistakes
Pressing the bells instead of driving with the legs
Elbows leaving the body in the dip
Standing up before the arms are locked
Bells drifting forward overhead
Safety notes
Master single-bell jerks and the double press first.
Let the bells land in the rack with the knees soft, not on straight legs.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.