VARIATIONS

Two-Arm Kettlebell Clean

Both hands rotate wrists under two kettlebells to rack them

This compound pull develops explosive hip power while strengthening the shoulders, traps, and posterior chain. It teaches efficient force transfer from the lower body to the upper body.

HOW TO DO IT

Stand with feet shoulder-width apart and kettlebells on the floor between them.
Hinge at the hips to grip the handles with palms facing your body.
Explosively extend your hips and knees to launch the weights upward.
Rotate your wrists under the bells as they reach chest height.
Catch the kettlebells gently in the rack position at your shoulders.
Hinge forward to lower the weights back to the starting floor position.

COMMON MISTAKES

Pulling the weights up with arm strength instead of hip drive.
Letting the kettlebells crash heavily into the forearms.
Failing to rotate the wrists fully into the rack position.
Rounding the lower back during the initial hinge.

TIPS

Think of your arms as ropes connecting your hips to the weights.
Punch your hands through the window formed by the rotating bells.
Keep your core braced hard to absorb the impact at the top.
Drive through the mid-foot to maximize vertical acceleration.

SAFETY

Maintain a neutral spine throughout the hinge to protect the lower back.
Ensure wrists are fully rotated before impact to avoid forearm bruising.

DETAILS

Muscles: Shoulders
Equipment: Kettlebell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Clean
Arms: Both
Legs: Both
Hand orientation: Neutral (palms facing each other)
Body position: Standing

SIMILAR EXERCISES

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