Double Kettlebell Jerk

Muscles worked by the Double Kettlebell Jerk

Primary

Front DeltsAnterior DeltoidQuadsQuadriceps Femoris

Secondary

GlutesGluteus MaximusTrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, quad, quads.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Double Kettlebell Jerk

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.

Form tips

• The jerk is two dips, not one — the second dip is what lets you lock out with light arms.
• Breathe on every rep; hold is a separate skill.

At a glance

Double Kettlebell Jerk in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Banded Shoulder Stretch
• Barbell Front Raise
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Cable Front Raise
• Dolphin Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "double-kettlebell-jerk",
  "name_en": "Double Kettlebell Jerk",
  "name_de": "Double Kettlebell Jerk",
  "name_es": "Jerk con Dos Pesas Rusas",
  "description_en": "An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport.",
  "description_de": "Eine Überkopfübung mit doppeltem Dip-Drive, um zwei Kettlebells von der Rack-Position in den Lockout zu befördern – die Kerndisziplin im Kettlebell-Sport.",
  "description_es": "Un levantamiento por encima de la cabeza que utiliza un doble impulso de piernas para elevar dos pesas rusas desde el rack hasta el bloqueo, el movimiento emblema del deporte de pesas rusas.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "kettlebell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Start with two kettlebells racked on the shoulders, elbows resting on the hips.",
    "Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up.",
    "As the bells rise, perform a second dip under them by bending the knees again.",
    "Catch the kettlebells overhead with arms locked out, then stand fully upright.",
    "Lower them back to the rack under control and repeat."
  ],
  "instructions_de": [
    "Starte mit zwei Kettlebells in der Rack-Position auf den Schultern, Ellbogen auf den Hüften.",
    "Führe einen kurzen Dip in den Knien aus, dann strecke die Beine explosiv, um die Kettlebells nach oben zu treiben.",
    "Wenn die Kettlebells steigen, führe einen zweiten Dip darunter durch, indem du die Knie erneut beugst.",
    "Fange die Kettlebells über dem Kopf mit gestreckten Armen auf, dann stehe vollständig aufrecht.",
    "Senke sie kontrolliert zurück in die Rack-Position und wiederhole die Übung."
  ],
  "instructions_es": [
    "Comienza con dos pesas rusas en rack sobre los hombros, con los codos apoyados sobre las caderas.",
    "Realiza una pequeña flexión de rodillas y luego extiende las piernas de forma explosiva para impulsar las pesas hacia arriba.",
    "Cuando suban, realiza una segunda flexión de rodillas por debajo de ellas.",
    "Recibe las pesas rusas por encima de la cabeza con los brazos bloqueados y ponte completamente de pie.",
    "Bájalas de vuelta al rack de forma controlada y repite."
  ],
  "tips_en": [
    "The jerk is two dips, not one — the second dip is what lets you lock out with light arms.",
    "Breathe on every rep; hold is a separate skill."
  ],
  "tips_de": [
    "Der Jerk hat zwei Dips, nicht einen – der zweite Dip ermöglicht den Lockout mit leichten Armen.",
    "Atme bei jeder Wiederholung; das Halten ist eine eigenständige Fertigkeit."
  ],
  "tips_es": [
    "El jerk tiene dos impulsos, no uno — el segundo impulso es el que te permite bloquear con los brazos relajados.",
    "Respira en cada repetición; el hold es una habilidad aparte."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/double-kettlebell-jerk-start.webp",
      "peak": "images/flat/double-kettlebell-jerk-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "double-kettlebell-jerk");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.