Double Kettlebell Clean and Press
Advanced
Also known as: Two-Kettlebell Clean and Press
Expert Advice
Let your hands move around the bells during the clean rather than flipping the bells over your wrists. A quiet rack catch is the goal.
How-to-do Steps
- Stand slightly wider than hip-width, holding both kettlebells with palms facing each other.
- Bend your knees and hinge back, lowering both bells between your thighs with straight arms.
- Drive through your legs, guiding both bells close as you rotate them into shoulder racks.
- Catch both bells against your forearms in a squat, keeping elbows near your ribs.
- Drive up from the squat and press both bells overhead, exhaling as your arms straighten.
- Lower both bells to your shoulders, then hinge them between your thighs for the next repetition.
Common Mistakes
- Curling the bells upwardFix: generate the clean with your hips and legs instead.
- Leaning backward overheadFix: keep your ribs stacked over your pelvis as your arms straighten.
Coach Cues
Legs drive the cleanCatch softlyRibs down overhead
Short reminders to keep in mind during every set.
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Muscles Worked
Double Kettlebell Clean and Press primarily targets the Shoulders, Quads, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Quads25%
Secondary
Glutes15%
Triceps10%
Hamstrings5%
Calves5%
Biceps5%
Forearms5%
Equipment
Kettlebell
Exercise Type
Strength
Why Level 4?
Advanced
Coordinating two ballistic cleans, a squat catch, and an overhead drive requires practiced technique.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Double Kettlebell Clean and Press work?
Double Kettlebell Clean and Press primarily targets the Shoulders, Quads. Secondary muscles involved include Glutes, Triceps, Hamstrings, Calves, Biceps, Forearms. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Double Kettlebell Clean and Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Double Kettlebell Clean and Press suitable for beginners?
Double Kettlebell Clean and Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Double Kettlebell Clean and Press?
Curling the bells upward: generate the clean with your hips and legs instead. Leaning backward overhead: keep your ribs stacked over your pelvis as your arms straighten.
