Kettlebell Double Jerk

Body region

• Legs
• Glutes
• Shoulders
• Arms

Equipment

• Kettlebell

Technique

1. Hold a kettlebell in each hand in the rack position at the chest, elbows tucked, feet hip-width apart.
2. Bend the knees slightly and dip with the torso upright.
3. Drive hard through the legs and, as the bells rise, dip again under them and lock both arms overhead.
4. Stand up with the arms straight and both bells stable above the shoulders.
5. Lower the bells to the rack and reset.

Cues

• Let the legs throw the bells; the arms only finish the lockout.
• Keep the ribs down and the core tight at lockout.
• Learn the single-bell jerk first and start with light bells.

Common mistakes

• Pressing the bells with the arms instead of using the leg drive.
• Arching the lower back at lockout.
• Letting the bells crash onto the forearms in the rack.
• Dipping forward onto the toes.

Variations

• One-Arm Kettlebell Jerk

Alternatives

• Kettlebell Clean and Jerk
• Barbell Jerk
• Kettlebell Overhead Press