Kettlebell Two Arm Clean
A powerful full-body kettlebell exercise that builds strength, power, and coordination.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Two Arm Clean
Description
A kettlebell exercise that targets your back, shoulders, and legs. It involves lifting the kettlebell from the ground to shoulder level in one fluid motion.
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How to do Kettlebell Two Arm Clean
- 01Setup
Stand with feet shoulder-width apart, with the kettlebell positioned directly between your feet. Hinge at your hips, bend your knees, and grip the kettlebell handle with both hands, palms facing your body.
- 02Setup
Ensure your back is straight, chest is up, and shoulders are pulled back and down. Your arms should be extended, and the kettlebell should be directly beneath your hips.
- 03
Initiate the movement by explosively extending your hips and knees, driving the kettlebell upward. Keep the kettlebell close to your body as you pull it vertically.
- 04
As the kettlebell reaches chest height, quickly "punch" your hands through and rotate your forearms around the handle. Catch the kettlebell gently in the rack position, resting on your forearms with elbows tucked close to your body.
- 05
Absorb the impact by slightly bending your knees and hips, maintaining a stable, upright posture. To return, hinge at your hips, letting the kettlebell fall and guiding it back between your legs, ready for the next repetition.
Tips
- Focus on an explosive hip hinge to generate power, using your legs and glutes to drive the kettlebell up rather than pulling primarily with your arms.
- Keep the kettlebell close to your body throughout the entire upward movement; imagine drawing a straight line from the floor to your shoulder.
- Practice the "punch through" motion: as the kettlebell clears your chest, quickly rotate your wrists and punch your hands forward to smoothly guide the kettlebell into the rack position, preventing it from slamming.
- Maintain a tight core and neutral spine throughout the exercise, especially during the initial pull and the catch, to protect your lower back.
Common mistakes
- Slamming the kettlebell onto your forearms is a common error; fix this by actively rotating your wrists and punching your hands through to cushion the catch.
- Rounding the back during the initial pull or descent can lead to injury; ensure you maintain a flat back and engage your core by hinging at the hips, not bending at the waist.
- Using too much arm strength instead of hip drive makes the exercise less efficient and more taxing; emphasize an explosive hip extension to propel the kettlebell upward, letting your arms guide it.
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Get Ellim — FreeQuestions
Is Kettlebell Two Arm Clean good for beginners?
Kettlebell Two Arm Clean is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Two Arm Clean?
You need Kettlebell to perform Kettlebell Two Arm Clean. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Two Arm Clean?
Focus on an explosive hip hinge to generate power, using your legs and glutes to drive the kettlebell up rather than pulling primarily with your arms. Keep the kettlebell close to your body throughout the entire upward movement; imagine drawing a straight line from the floor to your shoulder. Practice the "punch through" motion: as the kettlebell clears your chest, quickly rotate your wrists and punch your hands forward to smoothly guide the kettlebell into the rack position, preventing it from slamming. Maintain a tight core and neutral spine throughout the exercise, especially during the initial pull and the catch, to protect your lower back.
What are common mistakes when doing Kettlebell Two Arm Clean?
Slamming the kettlebell onto your forearms is a common error; fix this by actively rotating your wrists and punching your hands through to cushion the catch. Rounding the back during the initial pull or descent can lead to injury; ensure you maintain a flat back and engage your core by hinging at the hips, not bending at the waist. Using too much arm strength instead of hip drive makes the exercise less efficient and more taxing; emphasize an explosive hip extension to propel the kettlebell upward, letting your arms guide it.
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Free · iPhone only · Available on the App Store