Two-Arm Kettlebell Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Two-Arm Kettlebell Clean is a dynamic, compound exercise that primarily targets the shoulders while also engaging the forearms as secondary muscles. To perform the exercise, start by holding a kettlebell in each hand by your sides. Bend your knees and lower the kettlebells to your shins before explosively driving your body upward, using your hips and legs to generate power. As you stand, pull the kettlebells up to your collarbone, keeping your palms facing inward. The movement requires strong grip strength in the forearms, especially as you control the kettlebells during the ascent and descent. This exercise helps develop shoulder strength and stability while improving coordination and power through the full body.
How to Perform
Begin by holding a kettlebell in each hand at your sides with your palms facing inward.
Slightly bend your knees and hinge at the hips, lowering the kettlebells down to your shins while keeping your back straight and core engaged.
Push through your legs and hips to propel your body upward, generating momentum.
As you stand, quickly pull the kettlebells upward toward your chest, bringing them to a position just below your collarbone with your palms still facing each other.
At the top of the movement, your elbows should be bent and pointing outwards, with the kettlebells resting at your shoulders.
Reverse the motion by carefully lowering the kettlebells back to the starting position with control.
Repeat the movement for the desired number of repetitions, focusing on fluidity and maintaining proper posture throughout.
★ 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
Engage your core throughout the movement to stabilize your body and protect your lower back.
Focus on driving the movement through your hips and legs rather than using your arms to lift the kettlebells.
Keep the kettlebells close to your body during the ascent to prevent unnecessary swinging or losing control.
Avoid rounding your back during the hinge movement to reduce the risk of injury.
Ensure your wrists stay straight and strong to avoid unnecessary strain on your forearms and hands.
Perform the clean explosively but with control to ensure you can safely guide the kettlebells to the rack position.
Use a neutral grip (palms facing inward) throughout to optimize the shoulder engagement.
Keep your elbows close to your body as the kettlebells reach the rack position to maintain proper form.
Don't let your knees cave inwards—keep them tracking over your toes during the lift.
Practice with a lighter weight first to master the technique before progressing to heavier kettlebells.
How Not to Perform
Don’t use your arms to lift the kettlebells – The power should come from your legs and hips, not your arms. If you rely too much on your arms, you'll waste energy and reduce the effectiveness of the exercise.
Avoid rounding your back – Keeping a straight back is crucial to avoid strain on your spine. Rounding the back while bending or lifting can lead to lower back injuries.
Don’t let your wrists bend or collapse – Ensure your wrists stay straight and strong throughout the movement. Bending them can cause strain and limit grip strength, particularly in the forearms.
Don’t let the kettlebells swing away from your body – Keep the kettlebells close to your body throughout the entire movement. Letting them swing out too far increases the risk of losing control and can reduce the efficiency of the exercise.
Don’t let your knees cave inwards – Ensure your knees are aligned with your toes during the squat and lift phases. Allowing them to collapse inward can lead to knee strain or injury.
Avoid jerky movements – The clean should be an explosive but controlled motion. Jerky, sudden movements can cause imbalances and increase the risk of injury.
Don’t let your elbows flare out too much when bringing the kettlebells up – Elbows should stay close to your body as you bring the kettlebells up to your shoulders. Flaring them out unnecessarily can lead to shoulder strain and improper form.
Don’t stand too upright during the pull – Stay slightly hinged at the hips while pulling the kettlebells. Standing completely upright reduces the effectiveness of the hip-driven movement and may lead to overextension of the lower back.
Don’t rush through the movement – Speed can compromise form. Focus on quality and control with each repetition rather than trying to perform the exercise too quickly.
Don’t neglect your grip strength – A weak grip can make it difficult to control the kettlebells, especially as you perform the clean. Always maintain a firm grip to ensure stability and safety.
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.
