Kettlebell Double Jerk

Setup

1. 01Clean two kettlebells to the rack, resting on the chest and forearms.
2. 02Stack the elbows on or near the hips to support the load.
3. 03Set feet at shoulder width with weight over mid-foot.
4. 04Take a breath and brace before the dip.

Execution

1. 01Dip straight down a few inches, keeping the heels down.
2. 02Drive explosively with the legs to launch both bells off the chest.
3. 03Dip under a second time as the arms punch to lockout.
4. 04Stand up fully with both bells locked out, then lower them back to the rack.

Checkpoints

• -The first dip is short and vertical with the torso upright.
• -Bells leave from the rack via leg drive, not a press.
• -Elbows lock in the under-squat before you stand.
• -Overhead position stacks the bells over shoulders and hips.

Common mistakes

• -Pressing the bells out instead of catching them locked.
• -Dipping forward onto the toes.
• -Skipping the second dip and jamming the shoulders.
• -A loose rack that lets the bells slide before the drive.