Double Kettlebell Jerk

An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport.

How to do it

1. Start with two kettlebells racked on the shoulders, elbows resting on the hips.
2. Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up.
3. As the bells rise, perform a second dip under them by bending the knees again.
4. Catch the kettlebells overhead with arms locked out, then stand fully upright.
5. Lower them back to the rack under control and repeat.

Tips

• The jerk is two dips, not one — the second dip is what lets you lock out with light arms.
• Breathe on every rep, exhaling on each dip and drive, instead of holding your breath through the set.

Muscles

Primary: Front deltoid, Quadriceps

Secondary: Glutes (max), Traps, Triceps