Kettlebell Two Arm Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Two Arm Clean is a dynamic, compound exercise that primarily targets the shoulders while engaging the forearms as secondary muscles. To perform the exercise, you begin by bending at the hips and knees to grasp the kettlebell with both hands, keeping your arms extended. In one fluid motion, you explosively stand up, extending your hips and knees while pulling the kettlebell upward to chest level. As the kettlebell rises, you rotate your wrists inward, allowing the kettlebell to rest on your forearms with elbows tucked to your sides. The movement strengthens the shoulders and forearms while also improving coordination, stability, and power in the hips and core. The required equipment is a kettlebell, and the exercise is often used in functional training and kettlebell workouts to enhance upper body strength and explosiveness.
How to Perform
Starting Position: Begin by bending at both your hips and knees, lowering your body to reach the kettlebell handle with both hands. Ensure your arms are fully extended, keeping your back neutral and your core engaged.
Lift the Kettlebell: Drive through your heels and explosively extend your hips and knees to pull the kettlebell off the ground. As you stand up, the kettlebell should move swiftly upward towards chest height. Keep your torso upright and avoid leaning backward.
Wrist Rotation and Catch: As the kettlebell reaches chest level, quickly rotate your wrists inward so that the kettlebell smoothly transitions to rest on the outside of your forearms. Your elbows should be close to your body, with your forearms vertical and elbows bent at a 90-degree angle. This is the “catch” position.
Lower the Kettlebell: After briefly pausing in the catch position, reverse the motion by lowering the kettlebell back down to the floor in a controlled manner. Keep the kettlebell close to your body as you bend your hips and knees to return to the starting position.
Repeat: Perform the movement for the desired number of reps, ensuring each repetition is done with proper form. Focus on maintaining fluid motion throughout, with emphasis on the explosive power during the lift and controlled lowering during the descent.
★ 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
Start by Positioning Yourself: Lower your body by bending both your hips and knees, as if you are preparing to squat down. Grip the kettlebell with both hands, ensuring your back remains straight and your core is engaged.
Explosive Lift: From this position, drive through your legs and hips to stand up forcefully, pulling the kettlebell upwards towards your chest. Keep your elbows close to your sides, and make sure the kettlebell stays near your body's centerline throughout the movement.
Correct Kettlebell Placement: As the kettlebell reaches chest level, rotate your wrists inward. This allows the kettlebell to rest comfortably on the outer part of your forearms with your elbows bent and tucked into your body.
Avoid Common Mistakes: Remember, the power for this movement should come from your legs and hips, not your arms. A common error is trying to lift the kettlebell using just the arms, but your hips and legs should drive the motion.
How Not to Perform
Avoid Rounding Your Back: Keep your back straight throughout the movement. Rounding your back, especially during the initial lift, can strain your lower back and lead to injury. Engage your core to protect your spine.
Don’t Use Your Arms to Pull the Kettlebell: The kettlebell should not be lifted by your arms alone. Rely on your hips and legs to generate the power for the lift. Using your arms too much wastes energy and reduces the effectiveness of the movement.
Don’t Swing the Kettlebell Too Wide: The kettlebell should move in a straight line close to your body, not out in front of you. Letting it swing too wide can lead to unnecessary strain on your shoulders and arms and can throw off your balance.
Avoid Using Excessive Momentum: While the movement should be explosive, don’t rely on momentum to swing the kettlebell upward. Instead, focus on a controlled and powerful push from your hips and legs, keeping your upper body in a stable position.
Don’t Hyperextend Your Back: At the top of the movement, don’t lean back or over-extend your back. This can cause lower back strain and decrease the efficiency of the clean. Stand tall with your chest open, but avoid leaning backward.
Watch for Wrist Strain: Be mindful of your wrists during the catch phase. Over-rotating your wrists or not rotating them quickly enough can cause discomfort or strain. Ensure a quick, smooth rotation to avoid putting pressure on your wrist joints.
Avoid Letting Your Elbows Flare Out: Keep your elbows close to your body during the catch phase. Flared elbows can lead to shoulder discomfort and prevent the kettlebell from resting properly on your forearms.
Don’t Rush the Descent: Lower the kettlebell in a controlled manner. Allowing the kettlebell to drop too quickly can cause unnecessary strain on your muscles and joints. Focus on the eccentric control as you return to the starting position.
Keep Your Core Engaged: Failing to engage your core during the lift can lead to instability and increase the risk of injury. Ensure that your core is active throughout the movement to stabilize your body and prevent back injuries.
Don’t Lose Your Neutral Posture: Maintain a neutral spine and posture throughout the movement. Overarching or slumping can lead to misalignment, reducing the effectiveness of the exercise and increasing the risk of injury.
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.
