Double Kettlebell Jerk
- Primary muscleDelts
- EquipmentKettlebell
- DifficultyAdvanced
- TypeComplex
With two bells racked, the jerk uses a sharp dip and leg drive to send the weight overhead, then a second knee bend to catch it with the arms already locked. Mastering that re-bend is what separates it from a push press, and it lets the legs move loads the shoulders could never press alone.
How to do the Double Kettlebell Jerk
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Press the kettlebells overhead, fully extending your arms.
- Bend your knees and quickly drop into a partial squat.
- Explosively extend your hips and knees, driving the kettlebells overhead.
- Lock out your arms and catch the kettlebells overhead with your knees slightly bent.
- Stand up straight and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep the bar close, extend the hips fully and let the legs, not the arms, generate the speed.
Muscles worked
Common mistakes
- Pulling with the arms early — the arms are just hooks until the hips have fully extended; if the elbows bend before the bar reaches the thighs, you have lost the power.
- Catching with a soft rack — on a clean the elbows should come through fast and the bar should sit on the shoulders, not in the hands; if the wrists take the weight, work on elbow speed.
- Rushing the first pull — the bar should leave the floor at a controlled speed with the back set, and the speed comes in the second pull from the hips.
- Looping the bar — the bar should travel straight up and stay close; if it swings out and back you are muscling it with the arms.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Olympic lifts go first in a session, before squats or deadlifts, while you are fresh and explosive. Pair a clean with a front squat using the same bar to make a complex.
Variations and alternatives
Similar exercises
Alternatives
Frequently asked questions
What muscles does the Double Kettlebell Jerk work?
The Double Kettlebell Jerk primarily works the delts. It also involves the triceps and abs, which assist the movement and stabilise the joints.
Is the Double Kettlebell Jerk good for beginners?
Not as a starting point. The Double Kettlebell Jerk is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Double Kettlebell Jerk?
If you cannot do the Double Kettlebell Jerk, try the Single Arm Kettlebell Jerk, the Single Arm Kettlebell Clean and Jerk or the Alternating Kettlebell Hang Clean. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Double Kettlebell Jerk, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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