Kettlebell Moves: Double Clean

If you enjoy the kettlebell double clean then check out my Kettlebell Moves page for a lot more exercises!

Works

  • Back
  • Biceps
  • Forearms
  • Shoulders
  • Core
  • Quadriceps
  • Hamstrings
  • Glutes

Become proficient with the single kettlebell clean prior to training with the double kettlebell variation.

Double Clean

The kettlebell double clean is a big exercise for building power and strength.

  1. Align the kettlebells between your feet with the handles pointing between your legs. The midpoint of the handles should be aligned with the midpoint of your feet.
  2. Internally rotate the arms as you reach down so that when you grab the handles your thumbs are pointing back between your legs.
  3. Ensure that your shoulders are packed, as in pulling the shoulder blades back and down away from the ears so that the trapezius muscles aren’t contracted. This can naturally occur by sticking your chest out.
  4. Engage your abdominals, drive your feet into the floor, and thrust your hips forward to generate the force and momentum required to clean the kettlebells up into the rack position.

Tips

Once the kettlebells are in motion, loosen your grip to allow the kettlebell to wrap around your forearm as it slides into the rack.

Focus the eyes forward to help keep your body squared and back straight.

Make sure that you really recruit the hips into this movement. Their contribution is extremely important as you go up in weight, particularly with double kettlebells.

Use tight, controlled exhalation to force core engagement.

Kettlebell Double Clean

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  • http://howtocreateawebsiteonline.com Vince @ How to Create a Website Online

    I’m going to have to try this in the gym! Too bad all those resolutionists are hogging my gym space lol!