All training resources
Exercise guide
Double Kettlebell Split Jerk
An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.
What this exercise works
- Muscles
- anterior deltoid · quadriceps · gluteus maximus · trapezius · triceps brachii
- Goals
- power · strength
- Equipment
- Kettlebell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Clean two kettlebells to the rack position at your shoulders.
- Dip slightly by bending your knees.
- Drive the kettlebells overhead explosively.
- Split your legs to catch them with locked arms.
- Recover by stepping feet back together.
Technique cues and common mistakes
- Keep your heels down during the dip to maintain power.
- Time the split so your arms lock as your feet land.
- Drive with your legs; your arms mainly guide the bells.