Kettlebell Two Arm Clean
Description
The kettlebell two-arm clean cleans two kettlebells simultaneously from between the legs to the front rack position. It demands symmetrical hip drive and catching mechanics. It is used as the starting position for double presses, jerks, and front squats in kettlebell training.
Muscle Group
Equipment Required
Kettlebell Two Arm Clean Instructions
- Stand with feet shoulder-width apart. Place two kettlebells between your feet.
- Hinge at the hips and grip both kettlebells.
- Swing both bells back between your legs.
- Drive your hips forward explosively.
- As the bells rise, rotate your wrists and catch both bells in the front rack.
- Absorb the catch with a slight dip.
- Stand tall with both bells in the rack.
- Lower and repeat. Use moderate weight until technique is solid.
Kettlebell Two Arm Clean Form & Visual
Kettlebell Two Arm Clean Benefits
- Builds bilateral hip drive and clean mechanics
- Entry point for double KB pressing and jerking
- Develops explosive power
- Trains symmetrical technique
- Excellent conditioning exercise
- Full-body movement
Kettlebell Two Arm Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Forearms and grip
- Anterior deltoid (catch)
- Core (stabilizer)
- Trapezius
