Kettlebell Double Jerk
Master the Kettlebell Double Jerk, an explosive exercise building strength, power, and coordination.
Variations of Kettlebell Double Jerk
Kettlebell Clean and Jerk
Full-body power exercise. Master the Kettlebell Clean and Jerk to build explosive strength, coordination, and endurance.
Kettlebell One Arm Thruster
Master the Kettlebell One Arm Thruster. This dynamic exercise combines a front squat with an overhead press, building full-body strength, power, and
Kettlebell Two Arm Clean
A powerful full-body kettlebell exercise that builds strength, power, and coordination.
Kettlebell One Arm Clean and Jerk
Master the Kettlebell One Arm Clean and Jerk for a dynamic, full-body workout. This powerful exercise builds strength, power, and coordination.
Description
An advanced compound exercise that uses two kettlebells to work on the arms, shoulders and core.
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How to Do Kettlebell Double Jerk
- 1Setup
Start with two kettlebells on the floor between your feet. Clean them to the rack position, with elbows tucked, forearms vertical, and bells resting on your biceps/shoulders.
- 2
Initiate the jerk with a shallow dip, bending your knees slightly while keeping your torso upright and core engaged.
- 3
Explosively drive through your heels, extending your hips and knees to generate upward momentum, pushing the kettlebells off your shoulders.
- 4
As the kettlebells travel upward, quickly drop into a second, deeper dip by bending your knees and hips, simultaneously punching the kettlebells directly overhead to full lockout.
- 5
Stand up fully, maintaining the kettlebells locked overhead with arms extended and shoulders active.
- 6
Control the descent by performing a reverse dip, then guiding the kettlebells back to the rack position or safely to the floor.
Tips
- The power for the jerk comes primarily from your hips and legs, not your shoulders; focus on a strong, quick hip extension to propel the kettlebells upwards.
- As you drop into the second dip, actively punch your hands towards the ceiling and fully lock out your elbows to secure the kettlebells overhead.
- Take a quick, sharp inhale before the first dip, hold your breath during the drive, and exhale forcefully as you lock out the kettlebells overhead.
- The transition from the first drive to the second dip and catch should be fluid and fast; minimize any pause to maintain momentum and efficiency.
Common Mistakes
- ×Many try to press the kettlebells overhead from the rack, which wastes energy; instead, use the powerful double dip drive to propel them upwards.
- ×Failing to drop quickly into the second dip means you have to press the kettlebells the entire way, so practice a swift and deep second dip to meet the bells.
- ×Arching your lower back excessively at lockout can lead to injury; keep your core tight and glutes squeezed to maintain a stable, neutral spine.
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