Double-Kettlebell Standing Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double-Kettlebell Standing Clean is a dynamic compound exercise that primarily targets the lats while also engaging the traps as a secondary muscle group. Performed with a kettlebell in each hand, it involves a powerful hip drive to lift the weights from the floor to the rack position at the shoulders in one smooth motion. This exercise enhances upper-body pulling strength, develops explosive power, and improves coordination and grip strength, making it effective for overall back development and functional strength.
How to Perform
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip, arms fully extended at your sides.
Engage your core, keep your back straight, and hinge slightly at the hips while maintaining a slight bend in the knees.
Swing the kettlebells back between your legs, loading your hips and glutes for momentum.
Drive your hips forward explosively, extending your knees and hips while pulling the kettlebells upward close to your body.
Rotate your wrists and elbows to “catch” the kettlebells at shoulder height in a racked position, keeping your elbows tucked and upper arms parallel to the floor.
Stand fully upright with shoulders engaged and lats contracted, ensuring the kettlebells are stable in the rack position.
Lower the kettlebells back down under control to the starting position, maintaining tension in your lats and traps throughout.
Repeat for the desired number of repetitions, keeping the movement smooth and controlled.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Use a controlled hip drive rather than relying solely on your arms to lift the kettlebells.
Maintain a straight back and avoid rounding your spine during the swing phase.
Keep the kettlebells close to your body to reduce strain on your shoulders.
Focus on a smooth wrist and elbow rotation when catching the kettlebells at the rack position.
Engage your lats actively to control the upward and downward motion.
Avoid shrugging excessively; traps assist but should not dominate the lift.
Start with lighter kettlebells to master technique before increasing weight.
Ensure feet remain flat on the ground and avoid leaning back at the top.
Breathe out during the explosive lift and inhale while lowering the kettlebells.
How Not to Perform
Do not use your arms alone to lift the kettlebells; avoid neglecting the hip drive.
Do not round your back or let your spine collapse during the swing or catch.
Do not let the kettlebells drift away from your body; keep them close to maintain lat engagement.
Do not shrug your shoulders excessively; traps should assist, not dominate.
Do not lock your knees or hyperextend at the top; maintain a slight bend and controlled posture.
Do not catch the kettlebells with elbows flared out; keep them tucked to protect shoulders.
Do not use overly heavy kettlebells before mastering form; this increases injury risk.
Do not bounce or jerk the kettlebells; use smooth, controlled movements.
Do not hold your breath; maintain proper breathing to support power and control.
Do not let your feet lift off the ground; maintain stable, balanced footing.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
