After you blast your body with the kettlebell alternating double clean, then check out my kettlebell moves page for a lot more exercises!
The kettlebell alternating double clean is a great exercise for working a lot of the body’s muscle groups, and for really developing power and strength. This kettlebell exercise will also tax the body’s nervous system, and illicit strong hormonal responses. Throw this one into your routine for a while, and I guarantee that you’ll see improvements in explosive power.
Alternating Double Clean
- 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.
- Internally rotate the arms as you reach down so that when you grab the handles your thumbs are pointing back between your legs.
- 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.
- Engage your abdominals, drive your feet into the floor, and thrust your hips forward to generate the force and momentum required to clean one of the kettlebells up into the rack position, while the other remains hanging down in front of the hips.
- Reverse the movement, and lower both kettlebells back to the floor.
- Repeat on the other side.
If you don’t already have great form in the clean, continue to practice the unilateral kettlebell clean.
While cleaning the kettlebell into the rack position, maintain a really lose grip to allow the kettlebell to wrap around your forearm as it slides into the rack. If you keep a tight grip, the kettlebell will likely flip over the hand and bang into the forearm.
Make sure to stick your butt back and keep the chest lifted as you lift and lower the kettlebells from the floor. 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. The more work that you place into the hips, the easier that you’ll discover it is to “pop” the kettlebell up into the rack position.
Use tight, controlled exhalation to force core engagement.