Double Kettlebell Clean and Press
Two kettlebells pressed overhead after cleaning
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Clean · Standing
- Tracks
- Weight & Reps
Works
Shoulders Biceps Quadriceps Traps Triceps Back Hamstrings Glutes Lats Abdominals
How to do it
- Stand with feet shoulder-width apart holding two kettlebells between your legs.
- Hinge at the hips and swing the bells backward between your thighs.
- Explosively extend your hips to pull the kettlebells up toward your chest.
- Rotate your wrists to rack the bells securely on your forearms.
- Dip slightly at the knees and drive the weights straight overhead.
- Lower the kettlebells back to the rack position with control.
Common mistakes
- Pulling with arms instead of driving with the hips.
- Letting the kettlebells crash onto the forearms during the catch.
- Arching the lower back excessively while pressing overhead.
- Failing to rotate the wrists fully into the rack position.
Safety
Maintain a neutral spine to avoid shear force on the lumbar vertebrae.
Ensure wrists remain straight to prevent joint strain under load.
Tips
- Keep elbows tucked close to your ribs during the clean phase.
- Drive through the mid-foot to generate maximum hip power.
- Punch the thumbs upward at the top of the press.
- Brace your abs hard before initiating the overhead push.
Details
- Base movement
- Clean
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Grip width
- Shoulder-width
- Body position
- Standing
- Stance
- Shoulder-width
