Two-Arm Kettlebell Clean

Also called double kettlebell clean and double kb clean.

Works

Shoulders, plus calves, glutes, hamstrings, lower back and traps

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

1. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Lower the kettlebells back to the starting position and repeat.

Cues

• Hike both bells back.
• Drive the hips, bells stay close.
• Hands punch through at the top.
• Soft landing in the rack.

Common mistakes

• Bells banging the forearms.
• Curling the bells up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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