Double Kettlebell Split Jerk

Muscles worked by the Double Kettlebell Split 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 Split Jerk

1. Clean two kettlebells to the rack position at your shoulders.
2. Dip slightly by bending your knees.
3. Drive the kettlebells overhead explosively.
4. Split your legs to catch them with locked arms.
5. Recover by stepping feet back together.

Form tips

• Keep your heels down during the dip to maintain power.
• Time the split so your arms lock as your feet land.
• Drive with your legs; your arms mainly guide the bells.

At a glance

Double Kettlebell Split Jerk in German & Spanish

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

Related exercises

• Air Bike
• Battle Ropes
• Burpees
• Clean
• Clean and Jerk
• Double Kettlebell Dead Split Snatch
• Dumbbell Snatch
• Hang Clean

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-split-jerk",
  "name_en": "Double Kettlebell Split Jerk",
  "name_de": "Double Kettlebell Split Jerk",
  "name_es": "Split Jerk con Dos Pesas Rusas",
  "description_en": "An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.",
  "description_de": "Ein Stoß mit zwei Kettlebells aus der Rack-Position, bei dem die Kugeln nach kurzem Dip über Kopf getrieben und im Split abgefangen werden.",
  "description_es": "Un jerk con dos pesas rusas que combina un impulso de piernas con una recepción en tijera bajo la carga.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "jerk",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Clean two kettlebells to the rack position at your shoulders.",
    "Dip slightly by bending your knees.",
    "Drive the kettlebells overhead explosively.",
    "Split your legs to catch them with locked arms.",
    "Recover by stepping feet back together."
  ],
  "instructions_de": [
    "Reinige zwei Kettlebells in die Rack-Position auf den Schultern.",
    "Beuge die Knie leicht für einen Dip.",
    "Treibe die Kettlebells explosiv über den Kopf.",
    "Gehe in einen Ausfallschritt, um sie mit gestreckten Armen aufzufangen.",
    "Kehre in die Ausgangsposition zurück, indem du die Füße wieder zusammenstellst."
  ],
  "instructions_es": [
    "Lleva dos pesas rusas al rack sobre los hombros.",
    "Flexiona ligeramente las rodillas.",
    "Impulsa las pesas rusas por encima de la cabeza de forma explosiva.",
    "Separa las piernas para recibirlas con los brazos bloqueados.",
    "Recupera la posición juntando los pies."
  ],
  "tips_en": [
    "Keep your heels down during the dip to maintain power.",
    "Time the split so your arms lock as your feet land.",
    "Drive with your legs; your arms mainly guide the bells."
  ],
  "tips_de": [
    "Halte den Oberkörper während des Dips senkrecht.",
    "Nutze den Beinantrieb, die Arme strecken nur nach.",
    "Übe die Fußarbeit des Splits zunächst ohne Gewicht."
  ],
  "tips_es": [
    "Haz el dip corto y vertical, sin inclinar el torso.",
    "Genera el empuje con las piernas, no con los hombros.",
    "Bloquea los codos antes de juntar los pies."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/double-kettlebell-split-jerk-start.webp",
      "peak": "images/flat/double-kettlebell-split-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-split-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.