Two-Arm Kettlebell Clean
How to do the Two-Arm Kettlebell Clean
- 1
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- 2
Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
- 3
Lower the kettlebells back to the starting position and repeat.
How to program the Two-Arm Kettlebell Clean
Sets and reps
As a compound movement, the Two-Arm Kettlebell Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Two-Arm Kettlebell Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Two-Arm Kettlebell Clean work?
The Two-Arm Kettlebell Clean primarily targets the Shoulders. It also recruits the Calves, Glutes, Hamstrings, Lower Back, Traps as supporting muscles.
What equipment do I need for the Two-Arm Kettlebell Clean?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Two-Arm Kettlebell Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
