The Double Kettlebell Clean & Jerk
The DBCJ
Attention StrengthAxis Monthly Program Design Subscribers. I will be offering my personal discount codes on all Thorne Supplements - 25%, Vivo Barefoot Shoes - 30%, The Kettlebell Backpack - $20 off, and One-On-One Personal Training - 10%. PAID SUBSCRIBERS ONLY.
“If you could only perform one exercise for the rest of your life, what would it be?”
As a lifelong strength athlete, I’m often asked this rhetorical question by well-meaning, but naive students. Truthfully, I’ve given this some thought. I would look for the most dynamic movement offering the highest workload capacity.
As a minimalist, I prefer full-body chains that offer holistic benefits: hinging, squatting, pulling, pressing, carrying, all in one sequence. The movement would need to hone power production, improve strength, and advance conditioning.
So which exercise would I choose?
The Double Kettlebell Clean & Jerk (DBCJ)
DBCJ: The Attribute Builder
The DBCJ can be programmed for advanced power, power endurance, anti-glycolytic, and glycolytic conditioning. When the athlete builds up to heavy kettlebells in the movement, they gain tremendous muscle mass and “what the hell effects.”
From a Hardstyle perspective, it is believed that the DBCJ is the single most effective exercise. Because the load of the kettlebells travel such a far distance (deck to rack to overhead), the DBCJ equates to high work being performed: W = F x D.
Because of the complexity of ballistic movements in the DBCJ, its individual components must be examined. In this article, I will go over the teaching progressions for learning the DBCJ and offer methods of programming it into the athlete’s program.
An excerpt from the StrongFirst SFG II manual.
Progressions: The Double Kettlebell Clean & Jerk
The Double Kettlebell Clean
Standards
The Double Kettlebell Clean is performed with intention: relying on technique, total-body tension, and with beautiful and crisp form.
The athlete demonstrates power breathing as the hips extend out of the downswing.
The athlete successfully cleans two kettlebells into the rack without impact on the forearms.
The athlete displays full-body irradiation during the entirety of the movement: tensed quadriceps, glutes, abdominals, lats, and grip.
The hips drive the clean and the arms guide the landing into the rack.
The Setup
The athlete will have two kettlebells set in front of them. They will stack both of their feet vertically behind the kettlebells to find the ideal distance for their initial hike.
Next, they will find a stance that accommodates the size of two kettlebells. Their setup stance should be about shoulder width apart with the heels angled inward toward the body’s midline.
Depending on the athlete’s height and limb lengths, this might be narrower or wider.
Pro Tip: Before cleaning double kettlebells, the athlete must experiment with these setup styles to find their preference:
V Shape: allows a pre-stretch of the shoulder external rotators while minimizing handle space for the backswing.
Inverted V Shape: allows the athlete to effectively pack their shoulders while minimizing handle space for the backswing.
The Double Kettlebell Hike
The power behind the hike is essential for bringing two kettlebells into the rack. To properly hike the kettlebells, the athlete must first tilt the bells backward toward the knees.
Having found the ideal setup position, they will then dynamically pull the two kettlebells into the upper triangle of the legs (above the knees and below the top of the groin).
The athlete should feel the momentum of the kettlebells in the backswing and the tension created in the hamstrings, glutes, and lower back. As the bells swing forward, return them to the starting position with minimal impact on the ground.
Perform 3 sets of 5 repetitions of the Double Kettlebell Hike
Pro Tip: To maximize tension of the body during the Double Kettlebell Clean, the hike setup is crucial. After tilting the kettlebells back toward the athlete’s body, they should push the handles toward the floor, then return them to an angled tilt.
As the bell handles return to the initial tilt position, the athlete should should feel their wrist flexors and extensors get engage. This locks in the grip.
The Double Kettlebell Row to Double Kettlebell Clean
Standing over the top of the kettlebells, the athlete will perform two double kettlebell rows. After performing two kettlebell rows, they will perform a third where the hips simultaneously extend at the row’s apex.
Timed properly, this will allow the athlete to catch the bells in the rack position. If the athlete is unable to catch the kettlebells in the rack firmly, they must use more hip drive.
Perform 3 sets of 2 Double Kettlebell Rows + 1 Double Kettlebell Clean
The Dead Stop Double Kettlebell Clean
Next, the athlete will be practicing the feel of a Dead Stop Clean by performing two Double Kettlebell Hikes, then standing dynamically into a clean.
Similar to the previous drill, the Double Kettlebell Row to Double Kettlebell Clean, now the athlete will use their elbows to dynamically pull the bells backward (instead of upward), then shoot the elbows forward to safely and firmly catch the bells in the rack.
Return the kettlebells to the ground safely.
Perform 3 sets of 2 Double Kettlebell Hikes + 1 Double Kettlebell Clean
Dropping the Double Kettlebell From the Rack
On the next drill, the athlete will be practicing releasing the bells from the rack and into the backswing. The athlete should drop the kettlebells from the rack while and direct their momentum through the upper triangle of the legs.
The athlete should avoid casting the bells forward. This potential bad habits throws the body’s balance forward and should be avoided at all costs.
Perform 3 sets of 5 drops into the backswing.
Pro Tip: When dropping the bells to the backswing, simply pull the elbows backward so that the kettlebells “waterfall” from the rack into the backswing. When viewed from the side, the kettlebells should travel on the same path during the upswing to the rack and during the drop from the rack into the backswing.
The Double Kettlebell Clean
Now the athlete will combine the previous teaching progressions. Remember, the Double Kettlebell Clean is a vertical skill. By keeping the kettlebells tight to the body, the athlete will be able to maintain more tension for subsequent movements (like presses, push press, jerks, or front squats.
Perform 3 sets of 5 Double Kettlebell Clean repetitions.
The Double Kettlebell Clean & Jerk
Standards
The Double Kettlebell Clean and Jerk is performed with intention: relying on technique, total-body tension, and with beautiful and crisp form.
The athlete demonstrates power breathing as the hips extend out of the backswing, the first dip, and at the lockout overhead.
The athlete successfully cleans two kettlebells into the rack, then performs a dip into triple extension to accelerate the kettlebells upward. They then dip under the kettlebells and catch them with arms locked out. To finish the movement, they stands up while maintaining the kettlebells fixated overhead.
The athlete displays full-body irradiation during the entirety of the movement: tensed quadriceps, glutes, abdominals, lats, and grip.
The athlete drops the kettlebells from the overhead position and catches them in the rack with a dip of the knees and braced abdominals.
The athlete’s body remains vertical during the duration of the first dip, second dip, catch, and stand - no hyperextending of the low back or flaring of the rib angle is allowed.
The movement is repeated for the required number of repetitions in the set.
The Double Kettlebell Jerk
The Double Kettlebell Jerk is remarkably similar to the Double Kettlebell Push Press but with one major difference. During the drive of the bells from the rack, the athlete does not press to lockout. Instead, they catch the bells by moving downward.
When jerking double kettlebells, the athlete must develop a powerful leg drive from the first dip. Then as the bells accelerate upward, they perform a second dip under the mass of the kettlebells to catch them with straight arms locked overhead.
In this catch position, the athlete now stands to lockout while maintaining braced shoulders, abdominals, and hips. We will begin our instruction of the Double Kettlebell Clean and Jerk by visiting the Double Kettlebell Push Press (DBPP).
The Double Kettlebell Push Press
Standards
The Double Kettlebell Push Press is performed with intention: relying on technique, total-body tension, and with beautiful and crisp form.
The athlete demonstrates power breathing as the hips extend out of the backswing, then as the hips lockout from the dip.
The athlete successfully cleans two kettlebells into the rack, then performs a dip into triple extension to accelerate the kettlebells upward. As the bells move vertically, the athlete presses them to lockout.
The athlete displays full-body irradiation during the entirety of the movement: tensed quadriceps, glutes, abdominals, lats, and grip.
The athlete drops the kettlebells from the overhead position and catches them in the rack with a dip of the knees and braced abdominals.
The athlete’s body remains vertical during the duration of the first dip and press - no hyperextending of the low back or flaring of the rib angle is allowed.
Thruster
The thruster is an incredible teaching skill for the Double Kettlebell Push Press. The athlete will practice a full integration of a Double Kettlebell Front Squat straight into a Double Kettlebell Military Press.
After the athlete has descended into the “hole” of the front squat, they should accelerate into the positive portion of the squat with enough drive to accelerate the kettlebells out of the rack.
Once the bells begin reaching their apex from the leg drive, the athlete should continue pressing them overhead into a powerful lockout. The athlete can choose to come up onto the toes for further drive into the push press (recommended).
This heel lift tends to happen automatically on heavier attempts.
Practice: 3 sets of 5 repetitions
Pro Tip: Bell Path - Double Kettlebell Military Press vs Double Kettlebell Push Press
Did you notice a difference between your Double Kettlebell Military Press vs your Double Kettlebell Push Press?
The answer depends.
If you successfully were able to drive powerfully out of the hole, your bell path upward might have been straighter than the “spiral staircase” analogy of the Double Kettlebell Military Press.
What is the correct bell path?
On lighter attempts, the bells should travel in a straighter path because the legs have generated the power. However, I have found that on heavier attempts that require more of a grind to lockout, the bells might need to travel in more of the spiral pattern.
The Double Kettlebell Push Press - The Dip
Learning the Thruster technique should have given the athlete a thorough understanding of how the momentum from the leg drive accelerates the bells upward.
The Double Kettlebell Push Press is intuitive to learn.
When push pressing, the athlete need only dip their knees to a level that allows them full force to accelerate the kettlebells overhead into lockout. They should focus on a depth of approximately that of a quarter squat for rapid upward acceleration.
Pro Tip: It’s helpful to think that if the legs are a spring, descending into a quarter squat compresses the spring. At the terminus of the quarter squat, the athlete should uncoil the spring into a powerful upward drive.
The athlete should clean two kettlebells, practice the dip and fast acceleration upward so that the bells momentarily float. This action shoulder be done in succession so the bells float progressively higher and apex at head level.
Practice: 3 sets of 5 repetitions of the Double Kettlebell Push Press Dip
The Double Kettlebell Push Press and Catch
To finish the push press, the athlete will powerfully drive the kettlebells out of the rack. As they reach the terminus of their float, the athlete will immediately use this momentum to continue pressing the bells overhead into lockout.
During the transition from drive, to float, to press, the athlete must ensure tight shoulder, abdominal, and hip bracing to successfully achieve the attempt. They will use power breathing timed with the hips and through the lockout.
After a brief pause at lockout, the athlete will allow the bells to free fall from the top position. As the bells reach the rack, the athlete will catch them with another dip of the knees. This technique absorbs the impact of the kettlebells.
Practice: 3 sets of 5 repetitions of The Double Kettlebell Push Press and Catch
The Jerk
The Static Float + Catch
Just like in the push press, the jerk requires the athlete to accelerate the kettlebells with a quick dip of the knees. But instead of continuing into a push press, the athlete will instead dip under the kettlebells to catch them in the overhead position.
To learn this nuanced movement, it is recommended that the athlete practices with two light kettlebells. They will clean the kettlebells, perform the dip, then manually hold the “float” position at head level. This is all done in slow motion.
The elbows should be parallel in this position with the abdominals and hips braced. The athlete will then dip under the bells so that they can lock them out in a quarter squat position. After the catch, they will stand up to complete the repetition.
After a brief pause at lockout, the athlete will allow the bells to free fall from the top position. As the bells reach the rack, the athlete will catch them with another dip of the knees. This technique absorb the impact of the kettlebells.
Practice: 3 sets of 5 repetitions of The Static Float + Catch
Pro Tip: The Static Float is a very challenging drill that requires frequent practice. Some athletes find the movement easier with a heavy racked barbell.
The athlete places a loaded barbell in the rack at head level. They then dip under the immovable barbell in the quarter squat position as described above.
The Slow Motion Jerk
This drill is identical to the Static Float + Catch without the kettlebells pausing at head level. The athlete will clean two light kettlebells, perform a slow dip, a slow drive, then dip under the bells to catch them with arms locked out in a quarter squat.
The athlete should notice a few key points: are they timing the drive correctly with the second dip? It’s common that during the jerk, students do not achieve full triple extension prior to dipping under the bells.
The Slow Motion Jerk should be practiced for high repetitions. This is the only way that the athlete will learn the proper timing of the movement. I recommend that the athlete films themselves from an oblique left and right angle, from the side, and from head on for an honest review of their technique.
Practice: 3 sets of 10 repetitions of the Slow Motion Jerk
The Double Kettlebell Jerk
Having practiced the Slow Motion Jerk sufficiently, the athlete should now attempt the jerk with two snatch sized kettlebells. They will maintain the same form as the slow motion variety, but now apply speed in the first and second dip.
The athlete should ensure that they are achieving full triple extension from the first dip prior to the second dip. If they lack triple extension, they will be unable to jerk heavier kettlebells. Remember, the quads deliver the power for the jerk.
Practice: 3 sets of 5 repetitions of the Double Kettlebell Jerk
The Double Kettlebell Clean & Jerk
To perform the full Double Kettlebell Clean & Jerk, the athlete needs to find the ideal position of the kettlebells after each clean. For the purposes of making each repetition identical, the author recommends finding a universal stance for all their repetitions.
The athlete should strive to find an ideal grip on the kettlebells before each clean and jerk. If the grip and rack are locked in, the athlete will ensure that they can deliver maximum power into the drive.
Please note, the author does not recommend the standard ballistic grip as recommended by Hardstyle schools. They recommend finding a crush grip with the palm toward the far side of the handle window as in the DBMP and DBPP.
Pro Tip: The Rack
For proper Double Kettlebell Clean & Jerk technique, the athlete will need to find a tight rack position that allows the quads to deliver a powerful drive. The athlete should actively pull the kettlebells into their chest so that their triceps sit on top of their lats. Some might also find that they can pull the far side of the kettlebell’s handle into their midline. This delivers a tighter “corkscrew” technique of the arms through the drive phase.
Now it’s time to unlock the most bang-for-your-buck movement in the kettlebell lexicon. The Double Clean and Jerk takes finesse and outright grit. The athlete should practice the movement standards for both the clean and jerk and get to work.
Practice: 3 sets of 5 repetitions of the Double Kettlebell Clean & Jerk
Mobility and Priming
Bench Lat/T-Spine Stretch + Loaded Variation
The most crucial element in proper Double Kettlebell Clean & Jerk technique is owning the overhead lockout. We want to prevent lumbar extension during the catch and lockout phase for spine health and and overall longevity.
The athlete must have proper t-spine extension and latissumus dorsi flexibility to achieve this position.
Perform the Bench Lat/T-Spine Stretch for 10 repetitions with a 10” hold on the final rep.
One way to progress this drill is by holding a light kettlebell. The kettlebell provides feedback to the athlete to sink into the t-spine while also serving to stretch the lats and triceps to a further degree.
Perform the Loaded Bench Lat/T-Spine Stretch for 10 repetitions with a 10” hold on the final rep.
Overhead Holds and Quarter Squat Holds
The overhead and quarter squat holds are methods to solidify both the catch and lockout phase for the Double Kettlebell Clean & Jerk. Oftentimes, athletes will lose their lockout when standing after the catch.
To rectify this problem, holds will strengthen the necessary stabilizer muscles. Similarly, they have a potent effect on priming mobility for the DBCJ.
Perform the Overhead Hold for 3 sets of 10.” Then perform the Quarter Squat Hold for 3 sets of 10.”
Programming the DBCJ
Power Endurance Ladders
Anti-Glycolytic Interval Training
Glycolytic Interval Training
The Double Kettlebell Clean and Jerk should always be performed as the primary exercise in the athlete’s program for its high ballistic and complexity demands. The author recommends additional training in the form of Essential Grinds to compliment their routine.
Closing Thoughts
An excerpt from the StrongFirst SFG II manual.
I went through a phase of mastering the DBCJ between 2017-2018. I am a believer in this paragon for its power, strength, and conditioning benefits. I have implemented the DBCJ in my program yearly for its attribute-building capacity.
In the beginning, I struggled with mastering the first dip. The prudent athlete will stretch their calves (soleus and gastroc) prior to training so they have enough range of motion in dorsiflexion. Without adequate dorsiflexion, the knees may take a beating.
Once dorsiflexion is improved, the athlete should also maintain a vertical torso position during the first dip. It’s common that the athlete must lean backward in order to balance the load of the bells. This can put undue stress on the knees.
To rectify this issue, I had to revisit the dynamics of my quad and calf power. Even with double 32kg kettlebells, I try to employ as small of a first and second dip as possible. This allows better positioning in both the drive and catch.
Further, it is not typically taught whether or not the hips bend during the first dip. I have found that keeping them somewhat loose (as in a quarter squat rather than strict knee dip) allows the athlete some wiggle room for generating maximum power and maintaining a vertical torso.
This is typically why barbell ballistic and Girevoy Sport athletes wear lifting shoes for the dip and drive. The shoes allow a better mechanical advantage for the lifter to maintain ideal posture during their dip, drive, catch, and stand.
So with the teaching done, how do you plan on using the DBCJ? For me, I’ve used it as a standalone exercise before long backpacking trips in the mountains, as a muscle builder, and as a fat burner. It is THE minimalist and utilitarian exercise of choice.
John Parker
November 11, 2022
how would you program strength/grinds days? Sets and reps?
and what exercises would you do on these days?
Just for clarification on the AGT programming... It is X3 reps OTM for 6min (18 NL's) then a full 6min of rest? Thanks, love the site!