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Exercise guide
Double Kettlebell Clean
An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · anterior deltoid · erector spinae · forearm flexors · trapezius
- Goals
- power · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with two kettlebells on the floor between your feet, handles angled slightly inward.
- Hinge at the hips, grip the handles, and hike the kettlebells back between the legs.
- Explosively extend the hips to drive the kettlebells up along the body.
- As they reach chest height, spear your hands through the handles to catch them at the rack position on the shoulders.
- Lower back to the hang by hinging at the hips and guiding the bells between the legs.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Spear the hands through — don't let the kettlebells flip over and bang the wrists.
- Drive with the hips; the arms only guide the path.