Kettlebell Double Push Jerk
Double-kettlebell push jerk — dip-and-drive launches both bells overhead with a re-dip catch in a quarter-squat.
Level: Intermediate
Primary: Full Body
Secondary: Quads Shoulder Triceps
Movement: Isolation
Tags: Explosive Olympic Lift Push
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football Rugby Track and Field
Target muscles
The quads and glutes drive the dip-and-drive and the re-dip catch. The deltoids and triceps lock out both kettlebells overhead. The trunk braces hard. The two-kettlebell catch in a re-dip demands precise overhead control.
How to perform
Setup
Stand with two kettlebells in the front rack. Feet hip-width.
Execution
Dip straight down. Reverse explosively, driving the kettlebells up. As they launch, re-dip into a quarter-squat to catch with both arms locked out overhead. Stand to lock out. Lower back to the rack.
Common mistakes
- Hip-breaking during the dip.
- Soft re-dip.
- Pressing the kettlebells up instead of catching them.
- Asymmetric lockout.
- Hyperextending the lower back.
Progressions and regressions
Regress to double push press. To progress, work the split jerk for split-stance landing.
Programming notes
Excellent power lift. 4 sets of 2-4 reps, twice a week.
