Kettlebell Double Jerk
Master the Kettlebell Double Jerk! Build explosive strength and coordination with this challenging full-body exercise.
The Kettlebell Double Jerk is a compound exercise that mainly works the quads and glutes & hips, with help from the core and traps. You'll need: kettlebells.
Required Equipment
Kettlebell Double Jerk Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
Kettlebell Double Jerk Variations and Alternatives
How to do the Kettlebell Double Jerk
Start by placing two kettlebells in front of you and standing up straight. Bend your knees and bring your body down to grab the kettlebells with both hands, keeping your palms facing each other.
Clean the kettlebells to your shoulders by extending your legs to stand up and simultaneously pulling the kettlebells towards your shoulders with a rotation so that your palms face forward when the kettlebells are in the rack position at shoulder level.
Begin the jerk by performing a shallow squat or dip, bending at the knees.
Explosively extend your legs and drive through your hips to propel the kettlebells overhead. This motion should be powerful and fast, using momentum to assist with lifting the weights.
As you press the kettlebells overhead, split your legs into a lunge position to catch the weight with straight arms. One foot should be in front and one behind, with both knees bent to absorb the force.
Bring your feet back together and stand up straight, stabilizing the kettlebells overhead.
Lower the kettlebells back to the rack position on your shoulders and reset for the next repetition.
Ensure you maintain a tight core and a neutral spine throughout the movement to protect your back, and focus on a fluid motion that combines the clean and the jerk seamlessly.
Make sure to perform this exercise under the guidance of a professional, especially if you are new to Olympic-style lifts or kettlebell training, to ensure proper technique and safety.
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Kettlebell Double Jerk FAQs
What muscles does the Kettlebell Double Jerk work?
The Kettlebell Double Jerk mainly works the quads and glutes & hips, with help from the core and traps. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Double Jerk?
Kettlebells.
Is the Kettlebell Double Jerk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Double Jerk go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Double Jerk variations and alternatives?
Similar exercises include the Split Jerk, Barbell Split Jerk, Dumbbell Power-Clean & Single Jerk and Kettlebell Clean & Push-Press.
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