Double Kettlebell Clean and Jerk
Advanced
Also known as: Two-Kettlebell Clean and Jerk · Double Kettlebell Long Cycle
Expert Advice
If the bells bang your forearms during the clean, slide your hands through the handles as they reach the rack. Let the bells wrap around your wrists rather than flip over them.
How-to-do Steps
- Stand with feet slightly wider than hip-width, holding one kettlebell in each hand.
- Hinge back with bent knees, letting both kettlebells hang between your thighs.
- Drive your hips forward, guiding both bells into your shoulder rack with elbows tucked.
- Dip your knees slightly, then drive through your legs to send both bells upward.
- Quickly bend your knees again, catching both bells overhead with straight arms.
- Stand tall with both bells overhead and your ribs stacked over your pelvis.
- Lower both bells through the rack to the low hang, then repeat.
Common Mistakes
- Curling the bells upwardFix: generate the clean with your hips rather than pulling with your biceps.
- Skipping the second knee bendFix: drop beneath the bells instead of pressing them overhead.
Coach Cues
Hips drive the cleanDrop under the bellsStand tall to finish
Short reminders to keep in mind during every set.
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Muscles Worked
Double Kettlebell Clean and Jerk primarily targets the Quads, Glutes, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads30%
Glutes25%
Secondary
Shoulders15%
Triceps10%
Hamstrings10%
Biceps5%
Calves5%
Equipment
Kettlebell
Exercise Type
Strength
Why Level 4?
Advanced
Coordinating two cleans and a timed overhead jerk requires practiced ballistic technique.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Double Kettlebell Clean and Jerk work?
Double Kettlebell Clean and Jerk primarily targets the Quads, Glutes. Secondary muscles involved include Shoulders, Triceps, Hamstrings, Biceps, Calves. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Double Kettlebell Clean and Jerk?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Double Kettlebell Clean and Jerk suitable for beginners?
Double Kettlebell Clean and Jerk is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Double Kettlebell Clean and Jerk?
Curling the bells upward: generate the clean with your hips rather than pulling with your biceps. Skipping the second knee bend: drop beneath the bells instead of pressing them overhead.
