Double Kettlebell Clean

A kettlebell exercise lifting two kettlebells from the ground to shoulder height in one explosive movement. Develops total-body power and pulling strength.

Instructions

1. Place two kettlebells on the ground between your feet, slightly wider than hip-width apart.
2. Bend at your hips and knees to grasp both kettlebell handles with your arms extended.
3. Position your shoulders over the kettlebells and keep your chest up with a neutral spine.
4. Drive through your heels, extending your hips and knees explosively to stand up.
5. As you stand, explosively pull the kettlebells up toward your shoulders by driving with your legs and hips.
6. Rotate your wrists so your palms face forward as the kettlebells approach shoulder height.
7. Land in a strong athletic position with the kettlebells racked at shoulder height, elbows bent and pointing downward.
8. Control the position briefly, then lower the kettlebells back to the ground by bending at your hips and knees.
9. Repeat for the prescribed number of repetitions.

Tips

• The clean is initiated from the ground and uses the power from your legs and hips—not just your arms.
• Maintain a neutral spine throughout the movement; avoid excessive forward lean or rounding at the bottom.
• The explosive extension of your hips and knees generates the power needed to lift two kettlebells.
• Keep your core tight and engaged to protect your lower back.
• Practice with lighter weight to master the movement pattern before progressing to heavier kettlebells.
• This is an excellent exercise for developing total-body strength, power, and conditioning.