Double Kettlebell Clean

Body region

• Legs
• Back
• Shoulders
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris

Helps

• Deltoid
• Trapezius
• Erector Spinae
• Vastus Lateralis
• Vastus Medialis
• Biceps

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Stand a little wider than hip width with two kettlebells on the floor just in front of you, then hinge to grip them with a flat back.
2. Hike the bells back between your legs, then snap the hips forward.
3. Pull the bells close to the body and let them rotate around the hands into the rack position at the chest.
4. Lower back by letting them swing between the legs, and repeat.

Cues

• The hips do the work and the arms guide.
• Keep the elbows close and the wrists straight.
• After the first rep, start each clean from the backswing instead of the floor.

Common mistakes

• Letting the bells crash onto the forearms.
• Pulling with the arms.
• Rounding the back in the hike.

Alternatives

• Kettlebell Clean
• Double Kettlebell Clean and Press