Double Kettlebell Clean
- Primary muscleDelts
- EquipmentKettlebell
- DifficultyIntermediate
- TypeComplex
Cleaning both kettlebells at once roughly doubles the load of a single-bell clean and demands a stronger, more symmetrical hip snap, since there is no free hand for balance. Its real value is feeding other double-bell work: every set of front squats, presses, or jerks begins from the rack position this lift builds.
How to do the Double Kettlebell Clean
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you.
- Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
- Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders.
- As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Tip: Keep the bar close, extend the hips fully and let the legs, not the arms, generate the speed.
Muscles worked
Primary
Delts · Shoulders
The delts hold the bar in the front rack and press it overhead on clean and press variations.
Common mistakes
- Pulling with the arms early — the arms are just hooks until the hips have fully extended; if the elbows bend before the bar reaches the thighs, you have lost the power.
- Catching with a soft rack — on a clean the elbows should come through fast and the bar should sit on the shoulders, not in the hands; if the wrists take the weight, work on elbow speed.
- Rushing the first pull — the bar should leave the floor at a controlled speed with the back set, and the speed comes in the second pull from the hips.
- Looping the bar — the bar should travel straight up and stay close; if it swings out and back you are muscling it with the arms.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Olympic lifts go first in a session, before squats or deadlifts, while you are fresh and explosive. Pair a clean with a front squat using the same bar to make a complex.
Variations and alternatives
Similar exercises
Alternatives
Frequently asked questions
What muscles does the Double Kettlebell Clean work?
The Double Kettlebell Clean primarily works the delts. It also involves the traps and forearms, which assist the movement and stabilise the joints.
Is the Double Kettlebell Clean good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Double Kettlebell Clean with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Double Kettlebell Clean?
If you cannot do the Double Kettlebell Clean, try the Alternating Kettlebell Hang Clean, the Alternating Double Kettlebell Hang Clean or the Kettlebell Bottoms Up Hang Clean. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Double Kettlebell Clean, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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