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Exercise guide
Double Kettlebell Jerk
An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport.
What this exercise works
- Muscles
- anterior deltoid · quadriceps · gluteus maximus · trapezius · triceps brachii
- Goals
- power · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Start with two kettlebells racked on the shoulders, elbows resting on the hips.
- Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up.
- As the bells rise, perform a second dip under them by bending the knees again.
- Catch the kettlebells overhead with arms locked out, then stand fully upright.
- Lower them back to the rack under control and repeat.
Technique cues and common mistakes
- The jerk is two dips, not one — the second dip is what lets you lock out with light arms.
- Breathe on every rep; hold is a separate skill.